Chinese Pork Tenderloin Healthy Meal
Ingredients:
3 tablespoons lime juice
3 tablespons stir-fry sauce
4 ½ teaspoons grated fresh ginger root
3 tablespoons soy sauce
1 teaspoon crushed red pepper flakes
3 garlic cloves, minced
1 pork tenderloin (1 pound)
Directions:
Remove silver skin and excess fat on the pork tenderloin.
In a bowl, combine the first six ingredients. Place the pork in a shallow container with a lid; add half of the marinade. Turn pork to coat; cover and refrigerate for 2 hours, turning occasionally. Cover and refrigerate the remaining marinade for basting.
Drain marinade from pork and discard. Grill the pork, covered, over hot heat until a thermometer reads 160 degrees F and juices run clear, 15-20 minutes, basting occasionally with reserved marinade.
Serves 4
From prep to table 20 minutes plus 2 hours marinade time
Spiced Salmon Healthy Dinner
Ingredients:
2 tablespoons packed brown sugar
1 tablespoon soy sauce
1 tablespoon butter, melted
1 tablespoon olive oil
½ teaspoon garlic powder
½ teaspoon ground mustard
½ teaspoon paprika
½ teaspoon black pepper
¼ teaspoon dill weed
Dash of salt
Dash of dried tarragon
Dash of cayenne pepper
1 salmon fillet, two pounds
Directions:
Mix well all ingredients except salmon; brush over the salmon. Place salmon, skin side down, on an oiled grill rack or a lightly oiled baking sheet.
Grill, covered, over medium heat or broil 4 inches from heat until fish just begins to flake easily with a fork, 10-15 minutes.
Serving Whole Salmon Fillets:
After grilling or broiling, gently remove the salmon to a serving platter with one or two large spatulas. The fish will separate from the skin easily so you can serve up portions of the cooked fillet.
A two pound fillet serves 4 to 8, depending on desired size of servings.
From prep to table 20 minutes
Salmon w/Horseradish Pistachio Crust
Ingredients:
6 (4 – 6 oz each) salmon fillets
1/3 cup sour cream
2/3 cup dry bread crumbs
2/3 cup chopped pistachios
½ cup minced shallots (or substitute green onions)
2 tablespoons olive oil
1 to 2 tablespoons prepared horseradish
1 tablespoon snipped fresh dill or 1 teaspoon dried dill weed
½ teaspoon grated lemon or orange zest
¼ teaspoon crushed red pepper flakes
1 garlic clove, minced
Directions:
Preheat oven to 350 degrees.
Place salmon, skin side down, in an ungreased glass baking dish. Spread sour cream over each fillet. Combine remaining ingredients. Pat crumb-nut mixture onto tops of salmon fillets, pressing to help coating adhere.
Bake until fish just begins to flake easily with a fork, 12-15 minutes.
Serves 6
From prep to table 30 minutes
Mediterranean Mahi Mahi Easy Dinner
Ingredients:
1 medium onion, chopped
1 medium green pepper, chopped
4 ½ teaspoons olive oil, divided
1 garlic clove, minced
¾ cup salsa
½ cup white wine or chicken broth
¼ cup halved Kalamata or Greek olives
½ teaspoon Greek seasoning
4 mahi mahi bnls sknls fillets (6 oz each)
¼ teaspoon salt
¼ teaspoon ground black pepper
¼ cup crumbled feta cheese
Directions:
Preheat oven to 425 degrees F. In a large ovenproof skillet, sauté onion and green pepper in 1 ½ teaspoons oil until tender. Add minced garlic; sauté 1 minute.
Stir in the salsa, wine, olives & Greek seasoning. Bring to a boil. Reduce heat; simmer, uncovered, 5 minutes or until slightly thickened. Transfer to a bowl; set aside.
Sprinkle mahi mahi with salt and black pepper. In same skillet, lightly brown fillets in the remaining oil 2 minutes on each side. Spoon salsa mixture over fillets.
Bake, uncovered, 6 minutes. Sprinkle with cheese; bake 2-3 minutes longer or until fish just turns opaque and flaky.
Serves 4
From prep to table 40 minutes
Grilled Pork Chops with Honey-Soy Marinade
Ingredients:
1 tablespoon packed brown sugar
1 tablespoon melted butter or margarine
1 tablespoon olive or vegetable oil
1 tablespoon honey
1 tablespoon soy sauce
1 clove garlic, finely chopped
4 bone-in pork loin chops, 1 inch or thicker (boneless chops can be used)
Directions:
In a small bowl, mix all ingredients except the pork loin chops.
Place pork chops in a shallow glass or plastic dish, pour marinade over chops. Cover and refrigerate at least 30 minutes, but no longer than 1 hour.
Preheat grill to medium high heat – lightly oil grill grate to avoid sticking.
Remove chops from marinade and allow them to come to room temperature; reserve marinade. Place chops on grill; cover and grill 6 to 7 minutes on a side, or until internal temperature is 145 degrees F. Brush two or three times with marinade throughout the grilling process. When finished, discard any remaining marinade.
Allow pork chops to rest 5 minutes before serving.
Serves 4
