Healthy cooking recipes from Thursday's Breakfast Show

Healthy cooking recipes from Thursday's Breakfast Show
By: Lauren Keith
Thursday morning on the Breakfast show Lauren is cooking healthy with Raina Childers from HealthPoint Plaza in Cape Girardeau. Below you can get the recipes talked about on the Breakfast Show.

Baked Salmon with Lemon-Dill Mustard Sauce

Ingredients:

  • 4 (6 ounce) salmon fillets (about 1 inch thick)
  • Cooking spray
  • 1 ½ Tablespoons finely chopped fresh dill
  • ¾ cup Dijon mustard
  • 1 Tablespoon lemon juice
  • ½ teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 ½ teaspoons water

Directions:

  • Preheat oven to 350 degrees
  • Combine mustard, lemon juice and water
  • Brush both sides of fish with mustard mixture; cover and marinate in refrigerator for 10 minutes.
  • Place fish on a baking sheet lightly coated with cooking spray.
  • Sprinkle fish with dill, salt and pepper.
  • Bake at 350 degrees for 10-12 minutes or until fish flakes easily when tested with fork.
Serves 4
Nutrition Information:  
Calories: 263, Fat grams: 15, Protein grams: 28, Carbohydrate gm: 1, Sodium mg: 320.


Tuscan Cod

Ingredients:

  • 1 teaspoon vegetable oil
  • ½ cup sliced onions
  • 1 garlic clove
  • 1 cup chopped tomato
  • 2 tablespoon chopped black olives
  • ¼ cup fresh basil
  • ¼ cup fresh parsley
  • 1/8 teaspoon crushed red pepper
  • 2 (6 ounce) cod fillets


Directions:

  • Heat oil in large non-stick skillet over medium-high heat.
  • Add onion and garlic; sauté 2 minutes
  • Add tomato and next 4 ingredients, cook 5 minutes stirring occasionally
  • Add fish to skillet, spooning sauce over fish.
  • Cover and cook 10 minutes or until fish flakes easily when tested with fork
Serves 2

Nutrition Information:

Calories: 214, Fat grams: 4, Protein grams: 32, Carbohydrate grams: 11, Sodium mg: 439


Fish Fajitas

Ingredients:

  • 12 (6-inch) whole wheat tortillas
  • 1 ½ Tablespoons olive oil
  • 1 ½ cups green bell pepper strips
  • ¾ cup sliced onion
  • 1 ½ pounds orange roughy fillets, cut into ½- inch strips
  • ¼ cup white cooking wine
  • ¼ teaspoon cumin
  • ¼ teaspoon salt
  • 1/8 teaspoon black pepper
  • 1 ½ cups salsa
  • Fat free or Light sour cream

Directions:

  • Warm tortillas; keep warm
  • Heat oil in a large nonstick skillet over medium-high heat.
  • Add bell pepper, onion and fish; sauté for 3 minutes.
  • Add wine and cumin; cook 5 minutes or until almost all liquid evaporates and fish flakes easily when tested with a fork
  • Remove from heat; sprinkle with salt and pepper
  • Divide fish mixture evenly among tortillas, and roll up.
  • Top with salsa and sour cream
Serves 6 (serving size: 2 fajitas)

Nutrition Information:

Calories: 416, Fat grams: 12, Protein grams: 29, Carbohydrate grams: 46, Sodium mg: 950