Best Spicy Dill Mayo Salmon South Beach Diet Friendly Recipes

HOMEMADE SPICY DILL PICKLES

Steps:

• Combine the vinegar, honey, pepper flakes, peppercorns, coriander, mustard seeds, fennel seeds, cumin and salt in a medium non-reactive saucepan over high heat and bring to a boil. Let boil for 2 minutes; remove from the heat and let sit until cooled to room temperature. Add the dill and cilantro. Place the cucumber in a medium bowl and pour the cooled vinegar mixture over them. Refrigerate, covered for 24 hours or up to 4 days.

BAKED SALMON WITH MAYO

Steps:

• Make lemon garlic aioli according to the instructions here.
• Preheat oven to 450 degrees F (232 degrees C).
• Pat salmon fillets dry with paper towels. Season both sides sea salt and black pepper. Place them skin-side down onto a baking sheet (you can line it for easy cleanup if you'd like).
• Spread mayo (or aioli) over the salmon. Sprinkle with parmesan and top with lemon slices.
• Bake for 8-10 minutes, depending on the thickness of the fish, until it flakes easily with a fork. Sprinkle with fresh parsley before serving.

SALMON FILLETS WITH CREAMY DILL

Steps:

• Preheat oven to 375 degrees F (190 degrees C).
• In a bowl, stir together mayonnaise and mustard. Stir in thyme, oregano, and basil. Place salmon fillets on a baking sheet, and spread with the mayonnaise mixture. Sprinkle with dill weed.
• Bake in preheated oven for 30 to 40 minutes, until the salmon is easily flaked with a fork.

SPICY DILL DIP

Steps:

• Combine all ingredients in bowl. Season to taste with salt and pepper. Refrigerate until well chilled.

SOUTH BEACH DIET OVEN-FRIED CHICKEN WITH ALMONDS

Steps:

• Whole wheat bread crumbs:.
• Use 2 slices whole wheat bread, toast them until lightly brown, then pulse in a food processor. Set aside.
• Preheat oven to 400 degrees F.
• Pound the chicken breasts to a 1/2 inch thickness and cut them into 12 pieces.
• In a medium bowl, stir bread crumbs, Parmesan cheese, almonds, parsley, garlic, salt, thyme and pepper until mixed.
• Pour oil onto a plate.
• Dip the chicken into the oil and then into the bread crumb mixture to coat.
• Place chicken on a cookie sheet.
• Bake for 20 minutes or until juices run clear when the thickest part of the chicken is pierced with the tip of a knife. (Do not turn chicken over).
• Serve immediately. Nutrition facts per serving 383 calories, 16 g total fat, 4 g saturated fat, 15 g carbs, 1 g fiber, 41 g protein.

SMOKED SALMON FRITTATA

Steps:

• Boil 1 inch of water in a large skillet. Add the asparagus and cook, uncovered, until tender-crisp.
• Grease an oven-proof 8-inch skillet and place over medium-low heat until hot. Add the olive oil and saute the onion until soft. Add the asparagus and sun-dried tomatoes. Add the smoked salmon and remove from the heat.
• Preheat the broiler.
• Combine the eggs, water, dry milk, marjoram, and pepper, mixing well with a whisk or fork. Pour over the salmon mixture. Cover and cook over medium-low heat for 7 minutes or until the bottom is set and the top is slightly wet.
• Place the skillet under the broiler 4-6 inches from the heat source until the top of the frittata is puffed and set, 2-3 minutes. Top with sour cream, salmon roe, marjoram, and chives, if desired.
• Slice into wedges and serve immediately.

CRAB MEAT SALAD (SOUTH BEACH DIET FRIENDLY)

Steps:

• Hollow out tomotoes to make serving dishes.
• Mix other ingredients.
• Serve in tomatos.

GRILLED SALMON WITH ROSEMARY (SOUTH BEACH PHASE I)

Steps:

• Cut the fish into 4 equal-size portions. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
• To grill, arrange the fish on a grill rack or use a grill basket sprayed with olive oil cooking spray. Grill over medium-hot coals until the fish flakes easily (allow 4-6 minutes per 1/2" of thickness). If the fish is more than 1" thick, gently turn it halfway through grilling.
• To broil, spray the rack of a broiler pan with olive oil cooking spray and arrange the fish on it. Broil 4" from the heat for 4-6 minutes per 1/2" thickness. If the fish is more than 1" thick, gently turn it through broiling.
• To serve, top the fish with capers, if using, and garnish with rosemary sprigs, if desired.

SAVORY SOUTHWESTERN SOUP-SOUTH BEACH FRIENDLY!

Steps:

• Chop the chicken breasts into 1/2 in cubes and sprinkle with the dry spices and mix well to coat.
• In a large, heavy bottomed soup pot, brown the coated chicken in hot oil 3-5 minutes, stirring often. Add the onion and garlic and mix well. Cook an additional 3-5 minutes until chicken is cooked through.
• Add the can of tomatoes and stir. Then add the jar of salsa and stir again. When this mixture begins to boil add the containers of chicken broth. Stir and bring to a boil.
• Add the beans, frozen corn and green beans. Note: may need to break the beans so they are bite sized (about 1/2 inch each).
• Bring to a boil again and reduce heat to simmer. Cook an additional 10-15 minutes until the beans and corn are tender.
• If rice is desired, cook separately according to package directions and add 1/4 cup to each bowl when serving.
• Garnish with chopped cilantro.
• Note: Omit corn and rice if you're on the South Beach Diet and increase beans to 2 cans. Also consider adding jicama for fiber and a lovely crunchy texture.