Posted in Food, New Food, Recipe, Weight Watchers

Super-easy short-cut for WW Grilled Fish with Mango Salsa


So, WW is super diligent about watching out for copyright infringement, so I can’t post the whole recipe or directions here, but in the book I bought there’s a recipe for Grilled Fish with Mango Salsa.  There are 6 ingredients and the prep time is probably around 15-20 minutes.  I wasn’t in the mood to de-vein jalapeños or deal with slimy mangoes (especially in winter?) so I cheated a little bit.  Here’s the condensed version of WW Grilled Fish with Mango Salsa:


1- bowl of fruit salsa from your local deli
2- fillets of cod (skin removed)
little bit of lemon juice, plus salt and pepper to taste.

Unwrap fish from the paper it comes in, place in a skillet over medium heat.  Drizzle with a little bit of lemon, salt, and pepper.  Depending on the thickness of your fillet, it’ll be ready to flip around 3-5 minutes.  Apply the same techniques to this side – lemon, salt, pepper as desired.  This will be done in about 3-5 minutes as well.  The fish will be done when it can be flaked with a fork and is no longer translucent.  Don’t over-cook the fish or it’ll get rubbery.

Top with spoonfuls of the prepared salsa and enjoy 🙂

Total time – 10 minutes.

Fish with Mango Salsa

Posted in Food, Menu Planning, Recipe

Smoky Maple-Mustard Salmon

This week, I am cooking a couple recipes from the “EatingWell” magazine that I borrowed from work.  I could not find a digital copy of this recipe online through EatingWell, however, their website is [here].  This recipe is for “Smoky Maple-Mustard Salmon” from the September/October 2011 publication of EatingWell Magazine.  See page 35.

I didn’t have the exact ingredients so I just kind of used what I had on hand.  I visited the farmer’s market with my mom a couple weeks ago and picked up some salmon fresh.  It turns out that the fillet wasn’t big enough to feed everyone so I sent Mr. Roomie to the store for another fillet.  He got one that I usually get, but when I compared the two side-by-side and there was a distinct difference in color (and I assume flavor). 

Onto sprayed tinfoil the fillets went, and then they were brushed with the mustard/syrup/seasonings mixture and into the oven.  While they were cooking, I prepared a ‘broccoli rice medly’ from Lipton/Knorr sides and nuked some frozen veggies.  This is one of those nights where I was tempted to swing through a fast-food restaurant or order delivery due to time constraints.  I reminded myself that this meal takes the same amount of time to prepare as it does to wait for food, and it costs a whole lot less!  Only about $10 for the fish, $1 for the rice, $2 for the veggies, split 4 ways–a healthy, nutritious meal for less than $3 each! (there were lots of veggies left, for use in later meals)

When they were done, the salmon was perfect.  The broccoli rice medly complimented it well, but I’ll be switching to brown rice once we go through our stockpile.  I just ‘steamed’ the frozen veggies in the microwave, but I think next time I’ll boil the veggies so that there’s a consistency with the temperature.  Overall this meal took about 20 minutes from frozen to eating.  My roomies, Mr. Roomie, Mrs. Roomie and Rah-rah were all satisfied with this meal.  The only down-side that I can see, is that I was hungry within 2 hours of eating it. That’s where I think switching to brown rice will help.

Smoky Maple-Mustard Salmon:
1 Tbsp maple syrup    
3 Tbsp Dijon mustard, whole-grain dijon, preferable    
1 Tbsp paprika, smoked paprika (regular paprika ok)
1/8 tsp table salt    
 1/4 tsp black pepper, freshly ground    
 1 spray(s) cooking spray    
 2 fillet(s) skinless salmon filet, divided into 4 portions of about 4 oz. each    

1. Preheat oven to 450 degrees.
2. Line a baking sheet with foil and coat with cooking spray.
3. Combine mustard, maple syrup, paprika, pepper and salt in a small bowl. Place salmon filets on the baking sheet. Coat Salmon evenly with mustard mixture. Bake about 8 – 12 minutes, until done.

If you try this meal, be sure to let me know how you liked it 🙂