Salmon with Zucchini

[Blue_sky]

We made this tonight and it is delicious, healthy, easy, and IC friendly (at least for the things I can tolerate). It is from the "Beck Diet for Life" book. I get so many great ideas from these boards that I wanted to share this. It serves one, but can easily be doubled (tripled, etc).

Salmon with Zucchini
(Serves 1)

1 (5 oz) salmon filet
1/2 medium zucchini, thickly sliced (I used zucchini and squash, so make it prettier)
1/8 tsp black pepper (I substituted dried dill, which was delicious)
3 Tbsp light ranch dressing

Preheat oven to 350 degrees F.
Coat a baking dish with cooking spray
Place fish in middle of the disk. Surround with zucchini; Sprinkle zucchini with dill/pepper.
Back at 350 for 15 minutes. Remove dish from oven; drizzle fish and zucchini with dressing. Return to oven; cook 3-4 minutes more or until fish is opaque and flakes easily with a fork (don't overcook! My husband used to work as a chef and always says that the fish should finish cooking on the way to the table).

Calories: 400; carb 9g; protein 26g; total fat 28g; saturated fat 3g; cholesterol 86mg; sugar 3g; fiber 2g

[kadi]

Looks very healthy! Thanks for posting:)
Some of us can tolerate ranch dressing, others not so well, so a few tips to go with the recipe...

For the light ranch dressing, Marie's Lite Creamy Ranch is one of the more IC friendly ones (no preservatives). It's in the refrigerated section in the produce dept at Safeway & Albertsons. In order to use less, you can dilute it with a little nonfat milk (not a bad idea anyway because this dressing is very thick & won't drizzle well). Or (what I would do since I'm very diet-sensitive) is to put the ranch dressing on the side & dip my fork in it before each bite.

[Briza]

Thanks for sharing your recipe. :) Sound very tasty and healthy! I do not eat ranch dressing, but I do cook salmon a couple times a week (baked, grilled broiled, pan fried (baked is my fav) w/ seasonings of herbs and spices that I know that I can tolerate.
Salmon is a very important part of my diet, even pre IC. Accompanied by roasted, grilled, baked, or usually for me, steamed veggies, and potatos (or rice or cous cous) it is a very healthy and very satisfying meal....and filling since salmon does have some fat in it.
But yes, I also many times cook fish, poultry, beef in a casserole dish surrounded by veggies and regular or sweet potatos drizzled or tossed in a bit of olive oil and the seasonings or herbs (fresh or dry) that I know I can tolerate. Very yummy and always a crowd pleaser, esp in the winter. I really like baked/roasted one dish meals such as this! (haha I don't like all the cleanup when using many separate pans:rolleyes:) Thanks for sharing your recipe....tho I don't eat ranch dressing you have reminded me that my grocery restocks on Monday, so I will be sure to get there tomorrow afternoon to buy some salmon and veggies and such.
When using potatos or carrots, since they often take longer to cook, I have found that if I steam them til halfway cooked or even easier throw them in the micro til halfway cooked, then I can add them to dishes such as the above and have the carrots and taters come out well cooked and roasted.:)

[ICNDonna]

Sounds yummy! I use dill in lots of casseroles --- it adds a slightly different tast that we all like. Definitely will try the salmon.

:)
Donna

[SharonA]

This sounds so good even though I do not like Ranch Dressing. I might try it with butter instead. Thank you so much for sharing the recipe. :)

[Briza]

This sounds so good even though I do not like Ranch Dressing. I might try it with butter instead. Thank you so much for sharing the recipe. :)

Sharon, I have found that since salmon contains quite a bit of oil (supposedly the good kind??) that I can get away without putting any butter or oil on top if it as I might with white meat fishes, since the white meat fishes do tend to get dry when cooked. I do usually spray the bottom of the salmon filet/steak w/ one of those olive oil or other kinds of low or nonfat spray to keep it from sticking to bottom of pan when baking, roasting, or grilling. (if grilling I spray both sides...in case I have to turn the fish over, but if it is a filet and you do not remove the skin before grilling, then just spraying the bottom side will keep it from burning and will not be necessary to turn. If baking, I don't find it necessary to turn the fliet or steak over to get it cooked fully....anyway, just my own tips from cooking salmon many times!) If you know this already just tell me to stop telling you how to cook!!! :lmao: Hahaha, can't help myself but add one more tip: I know the salmon is done and not overcooked when I see white (fat) seeping out of the top of the salmon filet/steak. Ok, I'm done now.:)

[SharonA]

Bri...That was so funny. :lmao: I was wondering if you thought I did not know how to cook. :wink: :lmao::lmao::lmao: I thought melted real butter drizzled over the cooked Salmon and veggies (especially the veggies) would be a suitable sub for the Ranch Dressing. What I never thought about doing was cooking the veggies with the Salmon. :idea:

[Briza]

hahahahahha
always glad to amuse you, Sharon. :) Well, you HAVE invited yourself over for dinner to not only MY house but many other's houses,too...I think you are probably at Leelee's most nights since she cooks the most delish of recipes I have ever seen on this board!! And then I figure you drop by Diana's for dessert!!
Hehehehe, maybe I did think you did not know how to cook:biglaugh: (I HAD this picture of you in my mind that you were emaciated from lack of cooking skills...but that has changed now that I know of your fondness for real butter) bahahahahahah lol! NTW, I use only real butter when something of that sort is called for:) And while for the most part I seem to be handling my butter very well, one look at my tummy would probably lead most to believe otherwise!!!!!!:rolleyes:

But yes, butter would make a very nice and suitable substitute in my semi-professional opinion:lmao: (tho personally IIIIII would use olive oil :lmao:)...anything is better w/ butter on it!!!!:) And yeah, since zucchini or yellow squash cooks very quickly, that is a GREAT idea to throw some in along with the fish, since fish doesn't take long to cook,either!

Blue_sky, sorry if it seems as we have hijacked your thread...if it seems so, it is only b/c we really like your recipe idea, so truly, thank you for sharing. According to Sharon, I have a ways to go before I graduate from semi to professional cook!:)

[carrie desanto]

Hi
Can IC patients have cooking spray?
Thanks carrie

[kadi]

I'm ok with the Pam canola spray.

[leelee88]

Thanks for sharing this..:smile tee

[mello64]

I just bought some salmon today, and was actually thinking of having some zuchinni with it tomorrow for dinner. Nice to know I can put them together easily!

[Briza]

I seem to be able tolerate any nonstick sprays as far as I know. The one I usually buy is a non-aerosol olive oil in a pump bottle....but I have used other varieties of Pam or whatever in aerosol type spray can and no problem, I just prefer the olive oil pump spray and it tastes good on grilled or baked veggies so that's what I buy. My second choice for a cooking oil or spray would be canola oil, but only b/c I prefer the olive oil flavor, not b/c of any sensitivities.

[april ryan]

Zucchini and Salmon are great together.. I do a risotto with them. Recipe for 2 people:

1. In a pan boil about a litre of water, adding 1 and 1/2 good quality vegetable stock (no preservatives).

2. Fry in a pan some red onion (if it doesn't bother you) in some olive oil and butter. About 5 minutes. Every now and then add some water with stock.

3. Add sliced or grated zucchini and salmon in pieces and cook for at least 10 more minutes. Every now and then add some water with stock.

4. add 150g of white rice (I use sushi rice), Every now and then add some water with stock. STIR VERY FREQUENTLY. Takes about 25-30 mins.

5. When the consistency is that of a... risotto, turn off the fire and add some butter and grated parmesan. you can add some black pepper.

6. YUM!