Individual Brussels Sprout & Potato Frittatas

Brussels sprouts and preshredded potatoes make these oversized muffin-shaped frittatas hearty. They’re as good served warm for dinner as they are at room temperature for lunch. Pair with a mixed green salad with cherry tomatoes and buttermilk dressing.

Makes: 4 servings
Active Time: 25 minutes
Total Time: 45 minutes

Ingredients

• 1 tablespoon extra-virgin olive oil
• 2 cups refrigerated preshredded potatoes
• 8 ounces Brussels sprouts, trimmed and thinly sliced (about 2 cups)
• 1/2 cup chopped onion
• 2 cloves garlic, minced
• 1 16-ounce container liquid egg substitute, such as Egg Beaters
• 1/3 cup grated Parmesan cheese
• 1/4 cup low-fat milk
• 1 teaspoon dried thyme
• 1/2 teaspoon salt
• 1/2 teaspoon freshly ground pepper

Preparation

1. Preheat oven to 400°F. Coat four 10-ounce ovenproof ramekins with cooking spray and place on a baking sheet.
2. Heat oil in a large nonstick skillet over medium-high heat. Add potatoes, Brussels sprouts, onion and garlic and cook, stirring, until softened and beginning to brown, about 6 minutes. Divide the mixture among the prepared ramekins.
3. Whisk egg substitute, cheese, milk, thyme, salt and pepper in a medium bowl. Pour the egg mixture over the potato mixture and gently stir to combine.
4. Transfer the baking sheet to the oven. Bake until the eggs are set and an instant-read thermometer inserted in a frittata registers 160°F, about 25 minutes.

Tips & Notes

• Make Ahead Tip: Equipment: Four 10-ounce ovenproof ramekins

Nutrition

Per serving: 209 calories; 6 g fat ( 2 g sat ); 7 mg cholesterol; 21 g carbohydrates; 0 g added sugars; 18 g protein; 3 g fiber; 666 mg sodium; 622 mg potassium.
Nutrition Bonus: Vitamin C (75% daily value), Folate (28% dv), Vitamin A (24% dv), Iron (20% dv), Potassium (18% dv), Calcium (17% dv)
Carbohydrate Servings: 1 1/2
Exchanges: 1 starch, 1 vegetable, 1 1/2 lean meat, 1 fat

Almond-&-Lemon-Crusted Fish with Spinach

Coating fish with nuts and baking it is an easy, foolproof way to cook it elegantly. And it is especially nice with a mild white fish like cod or halibut. The spinach turns a little yellowy because it’s cooked with the acidic lemon juice, but what you lose in green color is more than made up for in great flavor.

Makes: 4 servings
Active Time: 25 minutes
Total Time: 25 minutes

Ingredients

• Zest and juice of 1 lemon, divided
• 1/2 cup sliced almonds, coarsely chopped
• 1 tablespoon finely chopped fresh dill or 1 teaspoon dried
• 1 tablespoon plus 2 teaspoons extra-virgin olive oil, divided
• 1 teaspoon kosher salt, divided
• Freshly ground pepper to taste
• 1 1/4 pounds cod (see Tip) or halibut, cut into 4 portions
• 4 teaspoons Dijon mustard
• 2 cloves garlic, slivered
• 1 pound baby spinach
• Lemon wedges for garnish

Preparation

1. Preheat oven to 400°F. Coat a rimmed baking sheet with cooking spray.
2. Combine lemon zest, almonds, dill, 1 tablespoon oil, 1/2 teaspoon salt and pepper in a small bowl. Place fish on the prepared baking sheet and spread each portion with 1 teaspoon mustard. Divide the almond mixture among the portions, pressing it onto the mustard.
3. Bake the fish until opaque in the center, about 7 to 9 minutes, depending on thickness.
4. Meanwhile, heat the remaining 2 teaspoons oil in a Dutch oven over medium heat. Add garlic and cook, stirring, until fragrant but not brown, about 30 seconds. Stir in spinach, lemon juice and the remaining 1/2 teaspoon salt; season with pepper. Cook, stirring often, until the spinach is just wilted, 2 to 4 minutes. Cover to keep warm. Serve the fish with the spinach and lemon wedges, if desired.

Tips & Notes

• Tip: Overfishing and trawling have drastically reduced the number of cod in the U.S. and Canadian Atlantic Ocean and destroyed its sea floor. For sustainably fished cod, choose U.S. Pacific cod or Atlantic cod from Iceland and the northeast Arctic. For more information, visit Monterey Bay Aquarium Seafood Watch at seafoodwatch.org.

Nutrition

Per serving: 249 calories; 13 g fat ( 1 g sat , 8 g mono ); 46 mg cholesterol; 8 g carbohydrates; 0 g added sugars; 28 g protein; 4 g fiber; 496 mg sodium; 1025 mg potassium.
Nutrition Bonus: Vitamin A (184% daily value), Vitamin C (37% dv), Folate (36% dv), Magnesium (35% dv), Potassium (29% dv), Iron (22% dv), Calcium (17% dv)
Carbohydrate Servings: 1/2
Exchanges: 1 vegetable, 3 lean meat, 2 fat

Pan-Seared Salmon with Fennel & Dill Salsa

 

Pan-Seared Salmon with Fennel & Dill Salsa

Makes: 4 servings
Active Time: 30 minutes
Total Time: 30 minutes

Nutrition Profile

Diabetes appropriate | Low calorie | Low carbohydrate | Low saturated fat | Low sodium | Heart healthy | Healthy weight | High potassium | Gluten free |
View Our Nutrition Guidelines »

Ingredients

• 1 large tomato, chopped
• 1 cup finely chopped fennel, (about 1/2 bulb, stalks trimmed)
• 2 tablespoons minced red onion
• 2 tablespoons minced dill
• 1 tablespoon red-wine vinegar
• 1/2 teaspoon salt, divided
• 1 pound salmon fillet, skinned (see Tip)
• Freshly ground pepper, to taste
• 2 tablespoons extra-virgin olive oil

More Healthy Recipe Ideas

• Healthy Salmon Fillet Recipes
• Fresh Fennel Recipes
• Easy Salmon Recipes
• Recipes from the Mediterranean Diet
• Recipes to Get More Vitamin D

You Might Also Like

• Seared Salmon with White Beans & Fennel
• Pan-Seared Shrimp with Peas
• Roast Salmon with Salsa
• Roast Salmon with Salsa for Two
• Pan-Grilled Salmon Fillets with Tomato & Tarragon

Preparation

1. Combine tomato, fennel, onion, dill, vinegar and 1/4 teaspoon salt in a medium bowl.
2. Cut salmon into 4 equal portions, sprinkle with the remaining 1/4 teaspoon salt and pepper. Heat oil in a large nonstick pan over high heat until shimmering but not smoking. Cook the salmon, skinned-side up, until golden brown, 3 to 5 minutes. Turn the salmon over and remove the pan from the heat. Allow the salmon to finish cooking off the heat until just cooked through, 3 to 5 minutes more. Serve immediately with the salsa.

Tips & Notes

• Tip: To skin a salmon fillet: Place it on a clean cutting board, skin-side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30 degree angle, separating the fillet from the skin without cutting through either. Or have your fishmonger do it for you.

Nutrition

Per serving: 289 calories; 20 g fat ( 3 g sat , 10 g mono ); 67 mg cholesterol; 4 g carbohydrates; 0 g added sugars; 23 g protein; 1 g fiber; 373 mg sodium; 610 mg potassium.
Nutrition Bonus: Selenium (60% daily value), Vitamin C (32% dv), omega-3s.
Exchanges: 1 vegetable, 3 1/2 lean meat, 1 1/2 fat