I was diagnosed with high cholesterol a few years ago, but I didn't give it much thought since it runs in my family and the numbers were okay. Meaning my HDL, the good stuff, was high and my LDL, the bad stuff, was okay - nothing to worry about. Well, it seems I took that for granted, along with getting married and settling into a desk job that doesn't exactly excite me.
Fast forward to last week, add 65 pounds and a recent cholesterol reading that has taken a turn for the worse. We're talking bad enough to be discusing cholesterol medicine with the doctor. I just turned 30 this summer!! Not good. I started a weight loss blog a few months ago. Usually I keep my thoughts confined there, but I thought I would share a lovely new recipe I discovered in my quest to lose weight and make sure my heart stays as healthy as possible.
The other reason I am sharing this recipe is salmon tends to be a "fishy" fish. I know, fresh salmon, caught the same day isn't, but I can only afford the frozen stuff on a regular basis. Anyway, I am always looking for a way to make salmon taste great and I think I discovered my new favorite salmon recipe this evening. The sauce in this recipe works with the salmon, erasing any "fishyness" and giving it a subtle yet sweet note. Yummy.
BROILED FISH STEAKS WITH TARRAGON CHEESE SAUCE
All it takes is yogurt, cheese, and tarragon for this simple but spectacular sauce.
All it takes is yogurt, cheese, and tarragon for this simple but spectacular sauce.
For extra punch, sprinkle on some cracked black pepper.
Start to Finish: 20 minutes Makes: 4 servings
Start to Finish: 20 minutes Makes: 4 servings
INGREDIENTS
1 ¼ pounds fresh or frozen salmon, swordfish, or tuna steaks, cut ¾ inch thick (I used frozen salmon pieces)
½ cup plain yogurt or light dairy sour cream (I used plain yogurt)
½ cup shredded mozzarella or Monterrey jack cheese (2 ounces) (I used mozzarella)
2 teaspoons snipped fresh tarragon or ½ tsp dried tarragon, crushed (I used dried)
Salt
Ground black pepper (I used fresh cracked)
Hot cooked bow ties or other pasta (optional)
Fresh tarragon sprigs (optional)
Red sweet pepper strips (optional)
1
Thaw fish, if frozen. Rise fish; pat dry with paper towels. If necessary, cut fish steaks into 4 equal portions.
2
in a bowl combine the yogurt or sour cream, cheese, and snipped or dried tarragon. set aside.
3
Place dish on unheated rack of broiler pan. Sprinkle fish with salt and black pepper. Broil 4 inches from the heat for 6 to 9 minutes or just until fish flakes easily with a fork. Spoon yogurt mixture over fish steaks. Broil 30 to 60 seconds more or until heated through and cheese starts to melt.
4
To serve, if desired, arrange fish on hot cooked pasta and garnish with fresh tarragon sprigs and red pepper strips.
Nutrition facts per serving: 188 calories, 8g total fat, 36 mg cholesterol, 236 mg sodium, 3 g carbohydrate, 25g protein
1 ¼ pounds fresh or frozen salmon, swordfish, or tuna steaks, cut ¾ inch thick (I used frozen salmon pieces)
½ cup plain yogurt or light dairy sour cream (I used plain yogurt)
½ cup shredded mozzarella or Monterrey jack cheese (2 ounces) (I used mozzarella)
2 teaspoons snipped fresh tarragon or ½ tsp dried tarragon, crushed (I used dried)
Salt
Ground black pepper (I used fresh cracked)
Hot cooked bow ties or other pasta (optional)
Fresh tarragon sprigs (optional)
Red sweet pepper strips (optional)
1
Thaw fish, if frozen. Rise fish; pat dry with paper towels. If necessary, cut fish steaks into 4 equal portions.
2
in a bowl combine the yogurt or sour cream, cheese, and snipped or dried tarragon. set aside.
3
Place dish on unheated rack of broiler pan. Sprinkle fish with salt and black pepper. Broil 4 inches from the heat for 6 to 9 minutes or just until fish flakes easily with a fork. Spoon yogurt mixture over fish steaks. Broil 30 to 60 seconds more or until heated through and cheese starts to melt.
4
To serve, if desired, arrange fish on hot cooked pasta and garnish with fresh tarragon sprigs and red pepper strips.
Nutrition facts per serving: 188 calories, 8g total fat, 36 mg cholesterol, 236 mg sodium, 3 g carbohydrate, 25g protein
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7 comments:
That looks really yummy!
this looks delicious!
Great pictures, they look very yummy indeed!
I'm not much of a fish fan but that looks so yummy!
my stomach is growling now! :)
I love salmon Lauren - this looks great, thankyou for sharing it with us.
my other fave way to cook salmon - baked with a little drizzle of maple syrup. literally only takes a bit, and the salmon is sweet and your while kitchen smells divine. hmmm makes me want to make it for dinner tomorrow...
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