Daily Dish for Wednesday, October 13th 2020

Week two: Seafood extravaganza we have some three entrées to choose from and a lot of great side dishes to accompany it. This is a sophisticates friendly meal with pizza pasta for them if they don't like the seafood dishes. A favorite of mine non-alcoholic beverage of the colada.

Brown Sugar-Glazed Salmon

Ingredients

• 1 salmon fillet (1 pound)

• 1/4 teaspoon salt

• 1/4 teaspoon pepper

• 3 tablespoons brown sugar

• 4 teaspoons Dijon mustard

• 1 tablespoon reduced-sodium soy sauce

• 1 teaspoon rice vinegar

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Directions

• Preheat oven to 425°. Cut salmon into 4 portions; place in a foil-lined 15x10x1-in. pan. Sprinkle with salt and pepper. Roast 10 minutes. Remove from oven; preheat broiler.

• In a small saucepan, mix remaining ingredients; bring just to a boil. Brush over salmon. Broil 6 in. from heat until fish just begins to flake easily with a fork, 1-2 minutes.

Brown Sugar-Glazed Salmon Tips

How should I season my salmon?

Because salmon carries a stronger flavor, it can require nothing more than salt and pepper. However, if you want to switch things up, try a spicy rub, like in this spiced salmon recipe or a sprinkle of garlic, lemon-pepper seasoning, fresh herbs (like rosemary or thyme), smoked paprika or jerk seasoning.How do you know if salmon has gone bad?

You will know raw salmon has gone bad when it has a strong odor that is sour, rancid, ammonia-like or overly fishy. Additionally, if the salmon looks pale or milky, it has likely gone past the point where you want to use it. Any brown spots you may notice in fresh salmon are melanin spots and are okay to eat.Can you use any other fish with this recipe?

Ocean trout, Arctic char, bluefish and striped bass are great substitutes for salmon. Learn more about the different types of fish.How long can I marinate salmon?

Marinating is a delicious preparation for salmon. Just make sure you're marinating for 30 minutes or less. Otherwise, the marinade will break down the salmon's proteins, yielding an unpleasant texture when cooked. Check out our marinade guide for other marinating tips and recipes.

Nutrition Facts

3 ounces cooked fish: 225 calories, 10g fat (2g saturated fat), 57mg cholesterol, 491mg sodium, 11g carbohydrate (10g sugars, 0 fiber), 19g protein. Diabetic Exchanges: 3 lean meat, 1 starch.

Spinach Blueberry Salad

Ingredients

• 1/4 cup raspberry vinegar

• 2 teaspoons Dijon mustard

• 1 teaspoon sugar

• 1/2 teaspoon salt

• 1/2 cup canola oil

• SALAD:

• 12 cups fresh baby spinach (about 10 ounces)

• 1 cup fresh blueberries

• 1 cup (4 ounces) crumbled blue cheese

• 1/2 cup chopped pecans, toasted

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Directions

• Mix first four ingredients; gradually whisk in oil until blended. In a large bowl, combine salad ingredients; toss with dressing.

Editor's Note

To toast nuts, bake in a shallow pan in a 350° oven for 5-10 minutes or cook in a skillet over low heat until lightly browned, stirring occasionally.

Nutrition Facts

1 serving: 254 calories, 24g fat (5g saturated fat), 13mg cholesterol, 407mg sodium, 6g carbohydrate (3g sugars, 2g fiber), 6g protein.

Broccoli-Pasta Side Dish

Ingredients

• 2-1/2 pounds fresh broccoli

• 2 garlic cloves, minced

• 1/3 cup olive oil

• 1 tablespoon butter

• 1 teaspoon salt

• Onion Flakes

• Onion salt

• 8 ounces linguine or thin spaghetti, cooked and drained

• Grated Romano or Parmesan cheese

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Directions

• Cut florets and tender parts of broccoli stems into bite-sized pieces. In a large skillet, saute broccoli with garlic, oil, butter, salt, pepper and cayenne over medium heat for about 10 minutes or until just tender, stirring frequently. Place hot pasta in a serving dish; top with the broccoli mixture. Sprinkle with cheese.

Nutrition Facts

1 each: 313 calories, 15g fat (3g saturated fat), 5mg cholesterol, 464mg sodium, 37g carbohydrate (5g sugars, 7g fiber), 11g protein.

Veggie Fajitas

Ingredients

• 1 small zucchini, thinly sliced

• 1 medium yellow summer squash, thinly sliced

• 1/2 pound sliced fresh mushrooms

• 1 small onion, halved and sliced

• 1 medium carrot, julienned

• 1 teaspoon salt

• 1/2 teaspoon pepper

• 1 tablespoon canola oil

• 8 flour tortillas (8 inches), warmed

• 2 cups shredded cheddar cheese

• 1 cup sour cream

• 1 cup salsa

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Directions

• In a large cast-iron or other heavy skillet, saute the vegetables with salt and pepper in oil until crisp-tender, 5-7 minutes. Using a slotted spoon, place about 1/2 cup vegetable mixture down the center of each tortilla. Sprinkle each with 1/4 cup cheese; top with sour cream and salsa. Fold in sides.

Nutrition Facts

1 fajita: 375 calories, 21g fat (10g saturated fat), 35mg cholesterol, 853mg sodium, 35g carbohydrate (4g sugars, 3g fiber), 13g protein.

Pizza Pasta

Ingredients

• 4 cups uncooked multigrain bow tie pasta

• 2 cans (14-1/2 ounces each) fire-roasted diced tomatoes, undrained

• 3/4 cup water

• 12 slices turkey pepperoni, quartered

• 1 tablespoon prepared pesto

• 1/4 teaspoon pepper

• 3/4 cup shredded Italian cheese blend

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Directions

• In a large bowl, combine the pasta, tomatoes, water, pepperoni, pesto and pepper. Transfer to an 11x7x2-in. baking dish coated with cooking spray.

• Cover and bake at 350° for 45 minutes. Stir; cover and bake 15 minutes longer or until pasta is tender. Top with cheese. Bake, uncovered, for 4-6 minutes or until cheese is melted.

Nutrition Facts

1-1/4 cups: 318 calories, 7g fat (2g saturated fat), 15mg cholesterol, 584mg sodium, 47g carbohydrate (5g sugars, 5g fiber), 16g protein. Diabetic Exchanges: 2-1/2 starch, 1 medium-fat meat, 1 vegetable.

Fruit Medley Salad

Ingredients

• 1 can (11 ounces) mandarin oranges, drained

• 1 can (8-1/4 ounces) sliced peaches, drained

• 1 can (8 ounces) pineapple chunks, drained

• 1 cup miniature marshmallows

• 4 ounces cream cheese, softened

• 1/2 cup plain yogurt

• 1/4 cup sugar

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Directions

• In a large bowl, combine the oranges, peaches, pineapple and marshmallows. In a small bowl, beat the cream cheese, yogurt and sugar until smooth; pour over fruit and toss to coat. Refrigerate for 15 minutes.

Alfredo Seafood Fettuccine

Ingredients

• 8 ounces uncooked fettuccine

• 1 envelope Alfredo sauce mix

• 1 package (8 ounces) imitation crabmeat

• 6 ounces bay scallops

• 6 ounces uncooked medium shrimp, peeled and deveined

• 1 tablespoon plus 1-1/2 teaspoons butter

• 1/8 to 1/4 teaspoon garlic powder

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Directions

• Cook fettuccine according to package directions. Meanwhile, prepare Alfredo sauce according to package directions.

• In a large skillet, saute the crab, scallops and shrimp in butter for 2-3 minutes or until scallops are opaque and shrimp turn pink. Stir into Alfredo sauce. Season with garlic powder. Cook and stir for 5-6 minutes or until thickened. Drain fettuccine; top with seafood mixture.

Peach Mango Caprese Salad

Ingredients

• 2 medium peaches, cut into 1/2-inch pieces

• 2 cups grape tomatoes, halved

• 1 carton (8 ounces) fresh mozzarella cheese pearls, drained

• 1 cup chopped peeled mango

• 2 tablespoons minced fresh cilantro

• 2 tablespoons minced fresh basil

• DRESSING:

• 3 tablespoons balsamic vinegar

• 3 fresh basil leaves

• 2 teaspoons honey

• 1/4 teaspoon salt

• 1/8 teaspoon pepper

• 1/4 cup olive oil

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Directions

• Place the first 6 ingredients in a large bowl. For dressing, place vinegar, basil, honey, salt and pepper in blender. While processing, gradually add oil in a steady stream. Pour over peach mixture; gently toss to coat. Refrigerate until serving. Garnish with additional basil.

Nutrition Facts

3/4 cup: 248 calories, 17g fat (7g saturated fat), 30mg cholesterol, 156mg sodium, 16g carbohydrate (14g sugars, 2g fiber), 8g protein.

Favorite Crab Pasta Salad

Ingredients

• 3 cups uncooked medium pasta shells

• 1 pound creamy coleslaw

• 1/2 teaspoon vanilla yogurt greek

• 1 tablespoon chopped onion

• 1 teaspoon garlic minced

• Dash salt

• 2 cups chopped imitation crabmeat

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Directions

• Cook pasta according to package directions. Meanwhile, in a large serving bowl, combine the coleslaw, mayonnaise, onion, dill and salt. Stir in crab.

• Drain pasta and rinse in cold water. Add to coleslaw mixture; toss to coat. Chill until serving.

Nutrition Facts

3/4 cup: 376 calories, 20g fat (3g saturated fat), 17mg cholesterol, 508mg sodium, 39g carbohydrate (9g sugars, 2g fiber), 10g protein.

Mediterranean Pasta Caesar Toss

• 1 package (9 ounces) refrigerated cheese ravioli

• 1 cup frozen cut green beans, thawed

• 1 cup cherry tomatoes, halved

• 3/4 teaspoon minced garlic

• 1/3 cup reduced-fat creamy Caesar salad dressing

• 3 tablespoons shredded Parmesan cheese

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Directions

• In a large saucepan, cook ravioli according to package directions, adding beans during the last 3 minutes of cooking. Drain.

• In a serving bowl, combine the ravioli mixture, tomatoes and pepper. Add dressing; toss to coat. Sprinkle with cheese.

Nutrition Facts

1 cup: 264 calories, 10g fat (4g saturated fat), 28mg cholesterol, 649mg sodium, 31g carbohydrate (4g sugars, 3g fiber), 12g protein. Diabetic Exchanges: 1-1/2 starch, 1 lean meat, 1 vegetable, 1 fat.

Cheese & Herb Potato Fans

Ingredients

• 8 medium potatoes

• 1/2 cup butter, melted

• 2 teaspoons salt

• 1/2 teaspoon pepper

• 2/3 cup shredded cheddar cheese

• 1/3 cup shredded Parmesan cheese

• 2 tablespoons each minced fresh chives, sage and thyme

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Directions

• Preheat oven to 425°. With a sharp knife, cut each potato crosswise into 1/8-in. slices, leaving slices attached at the bottom; fan potatoes slightly and place in a greased 13x9-in. baking dish. In a small bowl, mix butter, salt and pepper; drizzle over potatoes.

• Bake, uncovered, 50-55 minutes or until potatoes are tender. In a small bowl, toss cheeses with herbs; sprinkle over potatoes. Bake about 5 minutes longer or until cheese is melted.

Cheese and Herb Potato Fan Tips

What can I do with lots of potatoes?

Potatoes work wonders at breakfast, lunch or dinner. Keeping a bag on hand can help whip up tasty sides in no time. If you find yourself with a plethora of potatoes, check out these potato recipes.What goes well with potatoes for dinner?

You can serve potatoes with almost anything for dinner! They're extremely versatile. This potato dish pairs well with roast chicken, meatloaf or garlic-butter steak.Can I freeze potatoes?

Yes, you can freeze potatoes. To freeze, cool them fully and place into an airtight bag or container. For best quality, we recommend fully preparing your potatoes and adding a fat (like butter or oil). Plain frozen potatoes can release a lot of water.

Nutrition Facts

1 potato: 318 calories, 15g fat (10g saturated fat), 43mg cholesterol, 797mg sodium, 39g carbohydrate (3g sugars, 4g fiber), 8g protein.

Pesto Grilled Cheese Sandwiches

Ingredients

• 8 slices walnut-raisin bread

• 3 to 4 tablespoons prepared pesto

• 8 slices provolone and mozzarella cheese blend

• 8 slices tomato

• 1/4 cup butter, softened

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Directions

• Spread four slices of bread with pesto. Layer with cheese and tomato; top with remaining bread. Butter outsides of sandwiches.

• In a large skillet over medium heat, toast sandwiches for 2-3 minutes on each side or until golden brown and cheese is melted.

Nutrition Facts

1 sandwich: 435 calories, 29g fat (14g saturated fat), 61mg cholesterol, 739mg sodium, 31g carbohydrate (14g sugars, 3g fiber), 15g protein.

Pineapple Colada Shake

Ingredients

• 1/4 cup coconut-flavored rum non-alcoholic rum extract in baking aisles

• 1/2 cup vanilla ice cream

• 1/2 cup canned crushed pineapple

• Ground cinnamon

• Pineapple wedge and maraschino cherry

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• Place the rum, ice cream and pineapple in a blender. Cover and process for 30 seconds or until blended. Transfer to a chilled glass. Sprinkle with cinnamon. Garnish with pineapple and a cherry.

Nutrition Facts 1 serving (calculated without garnishes): 360 calories, 7g fat (4g saturated fat), 29mg cholesterol, 55mg sodium, 41g carbohydrate (36g sugars, 1g fiber), 3g protein.