The Low Sodium Cookbook (31 page)

SODIUM //
224 MG

QUICK

With its crunchy, nutty coating and sweet-spicy honey mustard sauce, this easy-to-make dish is sure to become a favorite. It takes less than twenty minutes to prepare, making it a perfect choice for a busy workday evening. Serve it with quick sautéed green beans or steamed broccoli and quinoa for an easy meal that hits all the right notes.

Cooking spray

3 tablespoons Dijon mustard

1 tablespoon olive oil

1 tablespoon honey

½ cup finely chopped pecans

½ cup fresh bread crumbs

6 (4-ounce) salmon fillets

1 tablespoon minced fresh parsley, for garnish

1. Preheat the oven to 400°F.

2. Spray a large baking dish lightly with cooking spray.

3. In a small bowl, combine the mustard, oil, and honey.

4. In a separate small bowl, combine the pecans and bread crumbs.

5. Arrange the fillets on a large baking sheet. Brush the fillets first with the honey-mustard mixture, and then top them with the pecan mixture, dividing it equally.

6. Bake the salmon in the oven until it is cooked through and flakes easily with a fork, about 15 minutes.

7. Serve immediately, garnished with the parsley.

Seared Trout with Cherry Tomatoes and Bacon

SERVES 4

SODIUM //
338 MG

QUICK

Bacon and trout is a classic flavor combination, and for good reason. It’s delicious, but it’s usually very high in sodium. Here we’ve used just two slices of bacon. You still get the delicious smokiness, but with very little sodium per serving. Switch to turkey bacon for even lower sodium. Sweet-tart cherry tomatoes and fresh herbs keep the dish tasting fresh and light.

2 slices bacon

1 pint cherry tomatoes, halved

1 garlic clove, minced

1 teaspoon freshly ground pepper

1 tablespoon minced fresh thyme

Cooking spray

4 (6-ounce) trout fillets

4 lemon wedges, for garnish

1. Heat a medium skillet over medium-high heat. Add the bacon and cook, turning once, until crisp, 5 to 7 minutes. Transfer the bacon to a paper towel-lined plate to drain, and then crumble it. Drain off all but about 1 tablespoon of bacon fat from the pan.

2. Add the tomatoes, garlic, and ½ teaspoon of the pepper to the pan and cook, stirring, until the tomatoes just begin to break down, about 3 minutes. Remove the pan from the heat, and stir in the crumbled bacon and the thyme.

3. Spray a large nonstick skillet with cooking spray and heat it over medium-high heat. Sprinkle the remaining ½ teaspoon of pepper over the fish and add them to the pan (you may need to cook the fish in two batches to avoid overcrowding the pan). Cook the fish, turning once, until it is cooked through and flakes easily with a fork, 2 to 3 minutes per side.

4. Transfer the fish fillets to serving plates and serve topped with the tomato mixture and lemon wedges on the side.

Fish Tacos with Chipotle Cream

SERVES 4

SODIUM //
255 MG

QUICK

Tacos are often loaded with fatty meats, cheese, and other no-nos for those on restricted diets. Here we use baked red snapper, which is one of the lighter fishes, topped with crunchy cabbage and a low-fat but flavorful cream sauce. Serve these quick, healthful tacos with a crisp salad of lettuce, sliced radishes, diced avocado, and tomatoes with a lime vinaigrette and bottles of cold Mexican beer.

For the chipotle cream:

3 tablespoons reduced-fat mayonnaise

3 tablespoons reduced-fat sour cream

1 teaspoon ground chipotle

1 teaspoon lime zest

1½ teaspoons fresh lime juice

¼ cup chopped fresh cilantro

For the tacos:

1 teaspoon ground cumin

1 teaspoon ground coriander

1 teaspoon mild chili powder

½ teaspoon smoked paprika

⅛ teaspoon garlic powder

1½ pounds red snapper fillets, cut into 2-inch strips

Cooking spray

8 (6-inch) corn tortillas

2 cups shredded cabbage

To make the chipotle cream:

1. Combine all the ingredients and stir well.

To make the tacos:

1. Preheat the oven to 425°F.

2. In a small bowl, combine the cumin, coriander, chili powder, paprika, and garlic powder. Dust the fish all over with the spice mixture.

3. Spray a large baking sheet lightly with cooking spray. Arrange the fish in a single layer on the baking sheet and bake in the oven until the fish is cooked through and flakes easily with a fork, 8 to 10 minutes.

4. Wrap the tortillas in aluminum foil and heat them in the oven for a few minutes to warm them.

5. Remove the tortillas from the oven and place 2 on each of 4 dinner plates. Top each tortilla with the fish and the cabbage, dividing it equally. Drizzle each taco with a bit of the chipotle cream and serve immediately.