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Friday, August 28 2015

When salmon is added to a potato and egg dish, you can serve it for breakfast, brunch or dinner.

1    pound   fresh or frozen skinless salmon fillets
2    tablespoons   olive oil
1    teaspoon   Old Bay® seasoning
1    pound   tiny new potatoes, quartered
6      eggs, lightly beaten
1/3   cup   water
1/4   teaspoon   salt
1/4   teaspoon   pepper
1      medium green sweet pepper, seeded and chopped
Thaw salmon, if frozen. Rinse salmon; pat dry with paper towels. Measure thickness of fish. Cut into six serving size pieces; brush with 2 teaspoons of the oil and sprinkle with Old Bay® seasoning. Place on the greased rack of a broiler pan. Broil 4 to 6 minutes per 1/2-inch of thickness or until fish begins to flake when tested with a fork, turning once halfway through broiling.
In a very large skillet heat remaining oil over medium-high heat. Add potatoes. Cook, covered, about 10 minutes or until potatoes are tender and golden brown, stirring occasionally. Reduce heat to medium.
In a medium bowl whisk together eggs, water, salt and pepper; add to skillet along with sweet pepper. Cook, uncovered, over medium heat without stirring until mixture begins to set on the bottom and around edges. With a spatula or a large spoon, lift and fold partially cooked egg mixture so that the uncooked portion flows underneath. Continue cooking and folding over medium heat for 2 to 3 minutes or until egg mixture is cooked through but is still glossy and moist.
Divide potato mixture among serving plates; top each with a salmon portion.
Lunch Tomorrow:
Reserve leftover cooked salmon portions. Split a whole grain hoagie and fill it with the salmon and reduced-fat coleslaw.

Cost-Saving Tip: While higher in sodium, fresh salmon can easily be substituted for 2 6-ounce cans skinless boneless salmon, drained and flaked. Make sure to rinse it to get any excess sodium-packed liquid off. Omit step 1. Heat canned salmon through and serve atop potato mixture.

Convenience Tip: Instead of prepping the fresh tiny new potatoes, use a 20-ounce package refrigerated red potato wedges instead.

Substitution Tip: Eggs can be part of a healthy diet, but if you would prefer, the eggs can be substituted for 1 1/2 cups refrigerated or frozen egg substitute.


Per Serving: cal. (kcal) 307, Fat, total (g) 18, chol. (mg) 256, sat. fat (g) 4, carb. (g) 13, Monounsaturated fat (g) 8, Polyunsaturated fat (g) 4, fiber (g) 2, sugar (g) 2, pro. (g) 23, vit. A (IU) 340.13, vit. C (mg) 24.8, Thiamin (mg) 0.36, Riboflavin (mg) 0.36, Niacin (mg) 6.52, Pyridoxine (Vit. B6) (mg) 0.74, Folate (µg) 60.48, Cobalamin (Vit. B12) (µg) 2.81, sodium (mg) 327, Potassium (mg) 721, calcium (mg) 50.48, iron (mg) 1.8, Percent Daily Values are based on a 2,000 calorie diet

Posted by: AT 02:20 am   |  Permalink   |  0 Comments  |  Email

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