The kitchen diary of Melissa Caress
Ingredients:
2 Tbsp Dijon Mustard
1 small garlic clove
6 Tbsp white wine vinegar
1/2 cup extra virgin olive oil
2 Tbsp mayonnaise
4 Tbsp honey
2 Tbsp sugar
1/4 tsp salt
1/2 tsp pepper
1 tsp capers
Method:
Place all ingredients in food processor and slowly add oil, blend until mixture emulsifies. Toss lightly with salad.
Dressing – mix the following in a blender
1/3 c. white vinegar
1/3 c. sugar
3/4 tsp. salt
3/4 T. grated red onion
3/4 T. poppy seed or celery seed
3/4 c. oil
1/8 c. mustard
4 (6-ounce) tilapia fillets
1/2 teaspoon chopped fresh thyme
1/2 teaspoon freshly ground black pepper
1/4 teaspoon salt
Cooking spray
3/4 cup fat-free, less-sodium chicken broth
1 ounce portobello mushrooms, thinly sliced
2 tablespoons whipping cream
2 tablespoons Dijon mustard
Sprinkle fish with thyme, pepper, and salt. Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish; cook 1 minute on each side. Add broth, and bring to a boil. Cover, reduce heat, and simmer 5 minutes. Add mushrooms; cook, uncovered, 1 minute or until mushrooms are tender. Remove fish from pan; keep warm.Add cream and mustard to pan; stir with a whisk until well combined. Cook 1 minute or until thoroughly heated. Serve sauce over fish.
4 servings (serving size: 1 fillet and 1/4 cup sauce)
CALORIES 184(22% from fat); FAT 4.6g (sat 2.1g,mono 1g,poly 0.4g); IRON 2.2mg; CHOLESTEROL 134mg; CALCIUM 40mg; CARBOHYDRATE 1.2g; SODIUM 536mg; PROTEIN 32.7g; FIBER 0.6g
14 ounces light tofu, drained
1 garlic clove, peeled
1/3 cup fat-free sour cream
3 tablespoons Dijon mustard
1 tablespoon fresh lemon juice
1/2 cup chopped chives
1/4 cup minced fresh dill
2 teaspoons coarsely ground mixed peppercorns, divided
1 (3-pound) salmon fillet
Olive oil-flavored cooking spray
1 teaspoon olive oil
1/4 teaspoon salt
Rosemary sprigs (optional)
Place tofu and garlic in a food processor, and process until smooth. Add sour cream, mustard, and lemon juice; process until blended. Stir in chives, dill, and 1/2 teaspoon ground peppercorns. Cover and chill.Preheat oven to 450°.
Place the salmon, skin side down, on a baking sheet coated with cooking spray. Brush fillet with oil; sprinkle with 1 1/2 teaspoons ground peppercorns and salt. Bake at 450° for 12 minutes or until fish flakes easily when tested with a fork. Serve sauce with salmon. Garnish with rosemary sprigs, if desired.
8 servings (serving size: 5 ounces fish and 1/3 cup sauce)
CALORIES 290(44% from fat); FAT 14.1g (sat 2.4g,mono 6.7g,poly 3.2g); IRON 1.5mg; CHOLESTEROL 99mg; CALCIUM 41mg; CARBOHYDRATE 2.7g; SODIUM 365mg; PROTEIN 34.9g; FIBER 0.9g