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  • The Low Fat Chick 7:58 am on June 2, 2012 Permalink | Reply
    Tags: , , , , salmon   

    Smoked Salmon and Potato Soup 

    Lately finding time to cook has been very difficult, as work is getting out of control with executives putting pressure on me to meet difficult deadlines. But, I refuse to let work affect my health so I push on and try my hardest to continue to cook fresh food. This soup was perfect for me this week, as I ate it for days, loved the flavor, and it allowed me to easily heat it up after working late to meet finance deadlines. You gotta serve this soup with bread rolls, such as Ciabatta, because the thick crusty bread compliments this perfectly and makes a very filling dish.  Fantastic soup! It is now one of my favorites.


    10 ounces smoked salmon
    1 onion, chopped
    3 3/4 cups water
    1 bunch parsley
    1 bunch thyme sprigs
    1/2 dried bay leaf
    1 1/4 pound russet potatoes, peeled and quartered
    2 cups 2% milk
    3 Tbsp unsalted butter
    1/2 tsp salt
    1/2 tsp white pepper
    1/4 tsp garlic powder
    2 tsp chopped parsley
    6 Italian bread rolls


    Place salmon, onion, and water into a large saucepan. Tie the parsley, thyme, and bay leaf into a bouquet garni. Add to the sauce pan. Bring sauce pan to a boil.

    Skim any foam from the surface and cover the pan. Lower the heat and poach for 15 minutes until the salmon flakes easily.

    Lift the salmon from the pan, using a spatula, and remove the skin. Flake the flesh and reserve by placing in the refrigerator. Return the skin to the pan and simmer, uncovered, for 30 minutes. Strain the stock through a strainer.

    Return the stock to the pan, add the potatoes, and simmer for about 25 minutes, or until tender. Remove the potatoes from the pan using a slotted spoon. Add milk to the pan and bring to a boil.

    Meanwhile, mash the potatoes with butter. Remove pan from heat. Beat the potatoes into the liquid in the pan until thick and creamy. Add flaked salmon, salt, white pepper, garlic powder, and parsley.

    Let cool slightly to thicken, then serve with a bread roll.

    Nutrition Facts

    Servings: 6
    Serving size: 1/6 of recipe (17.2 ounces).
    Calories 353.33

    % Daily Value
    Calories From Fat  102.99  29%
    Total Fat 11.67g  18%
    Saturated Fat  5.69g  28%

    • Karista 9:12 am on June 4, 2012 Permalink | Reply

      The soup looks delish! And good for you!! So many Americans work themselves to the bone and don’t take care of their bodies. Our health is the key to a successful life. Wish more people realized that. We are so lucky to have a bounty of salmon here, I will definitely be making this soup. Have a fabulous week!

      • The Low Fat Chick 10:55 pm on June 5, 2012 Permalink | Reply

        Thanks Karista!! You are so right about Americans working themselves to the bone and not taking care of their bodies. I try so hard to take care of myself. You have lots of salmon in your city? Awesome!! You have a fabulous week too!

    • Karen 7:47 pm on June 8, 2012 Permalink | Reply

      This soup sounds delicious and one that my husband would love. I use 1% or 2% milk in most of my soup recipes that also use potatoes. The starch of the potato thickens the soup the same way cream would.

    • sybaritica 8:32 pm on June 11, 2012 Permalink | Reply

      I love potato soup… what a great idea adding smoked salmon!

  • The Low Fat Chick 10:23 am on January 2, 2012 Permalink | Reply
    Tags: , crostini, , salmon, shitake mushrooms,   

    Midtown’s European Café (Atlanta, Georgia) 

    New Year’s Eve is a night where droves of Atlantans party eagerly, but for me, eating at a local café and celebrating my true love for food was above all ideal.  In cultural disarray, my foodie time spent in Spain frolicked with my affection for cuisine in Paris.  I clearly wanted to bring in the New Year European style and in the tradition of Spain eating small bites of food, better known as tapas, but in a Parisian café. Après Diem in Midtown, locally met these desires, as I dined on multiple plates, inclusive of Lobster Crostini and Grilled Marinated Salmon.

    Amongst the tapas I ordered, the subtle crunch of the Lobster Crostini as the bread gently grazed my tongue was most elating.  The fresh spinach was married impeccably with pan seared lobster, tomatoes, shallots, and shitake mushrooms.  The crisp splash of vodka butter sauce transformed the spinach into a delicate consistency which melted in my mouth. Anyone whose lips graced this crostini would straightaway fancy this spinach, and turn those opposed to spinach into a devotee. While an avid cook at home, I do not often cook spinach but this dish inspired me to make a change.

    After being enamored by Lobster Crostini, I picked up my knife and delved into the Grilled Marinated Salmon. The first bite happily tickled my tongue due to the light, but profound marinated flavors. While many restaurants in Atlanta serve salmon, the flavors of this dish divinely complimented the Lobster Crostini. The salmon portion was quite filling, which I discovered after devouring many forkfuls, in between bursts of crostini bites. The combination of these dishes clearly met my desire for quality, café cuisine.

    Bringing in the New Year at Après Diem was a pinnacle moment where I had the pleasure of retreating to my European travels with local cafe food, all at the mere suggestion of my dining companion. With the friendly staff, European ambiance, and distinct menu, visiting this café again would be a delight.


    Après Diem
    931 Monroe Drive
    Atlanta, GA 30308

    • Responsibility199 4:31 pm on January 2, 2012 Permalink | Reply

      Oh my, vodka butter sauce… sounds so rich it ought to be traded on the commodities market alongside gold and pork bellies.

      • The Low Fat Chick 9:20 pm on January 2, 2012 Permalink | Reply

        LOL! I completely agree. It was so decadent. 🙂

  • The Low Fat Chick 1:28 pm on May 8, 2011 Permalink | Reply
    Tags: baked fish, baked potatoes, baked salmon, , salmon,   

    Salmon Baked with Potatoes and Thyme 

    Weeks ago I came across another salmon recipe. Many salmon recipes are prepared the same but this one caught my eye, as not only did I get it from a European cookbook, but the ease of baking in the oven braised in thyme-flavored vegetable stock was very appealing. After tweeking a bit, I am glad I gave it a try because the results were top-notch gourmet. I will have to make this for a future husband one day. Surprisingly, the salmon is very hearty with the potatoes.  I was satisfied every time I ate this dish, as the leftovers the next day were just as yummy.  This recipe is now on our list of favorites as not only is it delicious, but very affordable to make.


    1 1/2 pounds waxy potatoes, thinly sliced
    1 onion thinly sliced
    salt and ground black pepper, to taste
    2 tsp fresh thyme leaves, plus extra to garnish
    2 cups vegetable stock, reduced sodium
    3 tbsp unsalted butter, finely diced
    4 salmon fillets, each about 5 oz skinned
    2 tbsp extra virgin olive oil
    1 tbsp schezuan peppercorns, crushed finely

    • Preheat the oven to 375 degrees.  Layer the potato and onion slices in a shallow glass baking dish, such as a lasagna dish, seasoning each layer with salt and pepper, and sprinkling with thyme. Pour over the stock, dot with butter, cover with foil and place in the oven.
    • Bake the potatoes for 40 minutes then remove the foil and bake for a further 20 minutes, or until they are almost cooked.
    • Meanwhile brush the salmon fillets with olive oil and coat with crushed black peppercorns, pressing them into the flesh, if necessary, with the back of a spoon.
    • Place the salmon on top of the potatoes, cover with foil and back for 15 minutes, or until the salmon is opaque, removing the foil for the last 5 minutes.
    • Garnish with fresh thyme springs and serve.

    Servings: 4

    Calories: about 517 per serving.


    Preferably use wild caught fish, as farm raised fish has dyes and other additives in it.


    The recipe used regular peppercorns but I wanted a stronger flavor and used schezuan peppercorns. I crushed these up finely in my mortar and pestal and then lightly pressed into the fish. Schezuan peppercorns should be used sparingly. I also did not serve with the peas, as the potatoes were plenty filling.

    Original Author: Lucy Doncaster
    Original Source: Best Ever 400 Budget Recipes

  • The Low Fat Chick 10:06 am on April 28, 2011 Permalink | Reply
    Tags: , salmon,   

    Honey and Soy Salmon 

    I vacationed last week in CT and NY, where I ate a cornucopia of foods which was sooooo fun.  One of my favorites was eating brunch at Cinema Cafe, as their walnut encrusted stuffed french toast rocked!  Upon returning home, I knew I needed to eat lighter because all that fun had me feeling very sluggish.  For the first few days back I ate Peanut-Chili Noodles for dinner, which is a light combination of noodles and vegetables.  Well, after that it was time to get more protein back in to my dinners, so salmon was on my mind.  I made this recipe for the first time and loved it. The combination of honey and soy sauce, along with the ease of preparing was excellent.  The local honey I used added such depth to the sauce. Remember to support your local bee keepers. Also, try to buy wild caught salmon, as farm raised salmon often has dyes and chemicals added.  I served this with a small side of veggies and udon noodles, but it is also great with brown rice.


    3 scallions, minced
    2 tablespoons reduced-sodium soy sauce
    1 tablespoon rice vinegar
    1 tablespoon honey
    1 teaspoon minced fresh ginger
    1 pound salmon fillet, skinned and cut into 4 portions
    1 teaspoon toasted sesame seeds (optional)


    • Whisk scallion, soy sauce, vinegar, honey and ginger in a medium bowl until the honey is dissolved. Place salmon in a sealable plastic bag, add 3 tablespoons of the sauce and refrigerate; let marinate for 15 minutes. Reserve the remaining sauce.
    • Preheat broiler. Line a small baking pan with foil and coat with cooking spray.
    • Transfer the salmon to the pan, skinned-side down. (Discard the marinade.) Broil the salmon 4 to 6 inches from the heat source until cooked through, 6 to 10 minutes. Drizzle with the reserved sauce and garnish with sesame seeds.

    Servings: 4

    Calories: about 234 per serving.

  • The Low Fat Chick 7:19 pm on March 2, 2011 Permalink | Reply
    Tags: , salmon,   

    Filo Wrapped Salmon 

    Finding different ways to prepare salmon without accidentally over cooking it can be difficult. Enter this recipe, which I am in love with. Wrapping salmon in filo (or phyllo) and placing in the oven is fool-proof with gourmet results. What I really like is this recipe calls for tomato sauce, which leaves it open to how you enjoy your sauce. Whether you like spicy sauce, like me, or something sweeter, the end results are fully delicious. Serve with a side of vegetables, like broccoli with soy sauce. This recipe is now on our favorites list because the salmon comes out moist, hearty, and yummy.


    1 1/2 lbs salmon, cut into 4 fillets
    2 Tbsp olive oil, for brushing
    16 phyllo pastry sheets
    2 1/2 cups tomato sauce
    Preheat the oven to 400 degrees F.


    Take 4 sheets filo pastry piled together and brush with a little olive oil. Place a piece of fish on top towards the bottom edge. Top with one or two spoonfuls of tomato sauce, spreading it in an even layer.
    Roll the fish in the pastry, taking care to enclose the filling completely to make a little parcel. Brush outside with olive oil.
    Place on a baking sheet and repeat with the remaining fillets. You should have half the sauce left over to serve with the fish.
    Bake for 15-20 minutes or until golden brown. Meanwhile, reheat the remaining tomato sauce. Serve with the fish parcels.

    Servings: 4
    Serving size: 1/4 of a recipe (14.9 ounces).
    Calories 705.9

    % Daily Value
    Calories From Fat (29%) 204.14
    Total Fat 22.61g 35%
    Saturated Fat 3.79g 19%

  • The Low Fat Chick 2:25 pm on June 26, 2010 Permalink | Reply
    Tags: chili pepper, chili pepper salmon, salmon,   

    Chili Pepper Salmon 

    I was on a mission to cook salmon in a way I could easily embrace, so I came up with pan seared salmon. I also wanted a spicy salmon because I like food that makes my lips tingle. I developed the following and it came out fabulous with a sweet but spicy taste. Victory is so sweet!   


    1/4 cup reduced sodium soy sauce
    1/2 cup white wine
    2 tablespoons crushed red pepper flakes
    3 tablespoons brown sugar
    3 tablespoons coarsely chopped green onions
    3 tablespoons coarsely chopped fresh ginger
    1 lemon
    Non fat vegetable oil spray (for pan)
    2 pounds wild salmon fillets, 1/2-1 inch thick*, no skin


    • Combine soy sauce, white wine, brown sugar, green onions, ginger, and red pepper flakes in a small saucepan and bring to a boil. Remove from heat and cool to room temperature.
    • Place salmon in a shallow dish and pour the marinade over it. Marinate in the refrigerator for at least 45 minutes but no more than 2 hours, turning the fish once.
    • Preheat pan on medium-high. Once pan is hot enough for drops of water to dance, spray with vegetable spray.
    • Remove the salmon from the marinade and place in pan. Sear both sides till salmon is firm. While searing, brush the marinade over the salmon. Once salmon is almost finished cooking, poor the remaining marinade in the pan. Cook for 1 minute.
    • Turn off heat and pour the juice of the lemon over the fish in the pan.
    • Serve salmon with a side of vegetables. Our favorite is sweet potatoes and apples.

    Makes 4 servings.
    *Note: If salmon is thicker than a 1/2 inch, cut to 1/2 inch. It will cook better when not too thick.

    About 250 calories per serving.

    Original recipe cited from Eatingwell.com.

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