What You Need:

 

4 scallions, chopped

1 1/4 lb. salmon fillet

2 t olive oil

1/2 t salt, divided

1/4 t of pepper, divided

3 garlic cloves, sliced thin

1 lemon, sliced thin

10 whole fresh dill sprigs, divided

10 red potatoes, sliced thin

4 carrots cut into strips

1 zucchini, cut into sticks

2 celery stalks, sliced

1 cucumber, cut into sticks

 

How to Make It:

 

Allow the oven to preheat to 450 degrees

Spray the inside and lid of a cast iron Dutch oven with a non-stick cooking spray.

Layer the scallions into the bottom of the pan.

Place the salmon fillet onto of the scallions, skin side down.

Drizzle the olive oil over the top of the salmon fillet.

Sprinkle half of the salt and half of the pepper over the salmon.

Add the garlic.

Place the lemon slices over the top of the salmon.

Place half of the dill sprigs over the lemon slices.

Scatter the potatoes into the pot.

Place the potatoes, carrots, zucchini and celery into the pot.

Place the remaining dill sprigs over the top.

Sprinkle with the remaining salt and pepper.

Cover the pan and bake 40 minutes or until the salmon is tender.

 

Makes 4 servings

 

Adding the olive oil to the fillet will result in a less dense fillet.  If you prefer a richer salmon flavor instead of the oil add a 3 or 4 pats of batter to the top of the fillet before adding the remaining ingredients.

 

Preparation Time:  approximately 30 minutes

Baking Time:  approximately 40 minutes

Total Time:  approximately 1 hour 10 minutes

 

Nutritional Information:  (approximate values per serving)

Calories 407; Fat 13g; Carbohydrates 46g; Cholesterol 70 mg; Sodium 113 mg; Protein 30g;

Fiber 6g

 

What You Need:

 

2 C rotini pasta

2/3 C of water

1 t of olive oil

16 shrimp, peeled and deveined

1/2 lb. sea scallops

1/2 t of salt

¼ t of pepper

1 small onion, diced

6 garlic cloves, crushed

1 red bell pepper, cored, seeded and cut into slices

1 yellow bell pepper, cored, seeded and cut into slices

4 fresh tomatoes, chopped

1 small zucchini, cut in half lengthwise and cut into slices

2 celery stalks, sliced thin

 

How to Make It:

 

Adjust the oven temperature to 450 degrees and spray a Dutch oven pan with cooking spray.

Dump the pasta into the bottom of the pan.

Pour the water over the pasta, stir to coat and spread the pasta into an even layer.

Spread the shrimp and scallops over the top of the pasta.

Sprinkle with the salt and pepper.

Place the onion and garlic over the seafood then layer both types of bell pepper over the top.

Spread the chopped tomatoes over the peppers.

Layer the zucchini slices over the tomatoes.

Scatter the celery over the entire top being sure it covers the top completely.

Cover the pan and bake 45 minutes or until the pasta is tender.

 

Makes 4 servings

 

Raw seafood will give this dish a stronger flavor than precooked seafood.  Precooked seafood will work just as well as raw and will not ruin your meal. 

 

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

 

Nutritional Information:  (approximate values per serving)

Calories 241; Fat 3g; Carbohydrates 35g; Cholesterol 53 mg; Sodium 53 mg; Protein 18g;

Fiber 5g

 

What You Need:

 

1/2 C of pearl barley

1 C vegetable broth

2 C feta cheese, crumbled

5 garlic cloves, minced

1/2 C roasted red peppers packed in oil

1 red bell pepper, cored, seeded and cut in strips

1 T of lemon juice

4 Portobello mushrooms, sliced thin

3 C of spinach, roughly chopped

 

How to Make It:

 

Set the oven temperature to 450 degrees and allow the oven to preheat.

Spray the inside of a cast iron Dutch oven with a non stick cooking spray.

Place the barley into the bottom of the pan.

Pour the vegetable broth over the barley and spread the barley out into an even layer.

Scatter the cheese and garlic over the barley.

Layer the roasted peppers and the bell pepper strips into the pan.

Drizzle the lemon juice over the peppers.

Spread the mushrooms over the top of the peppers.

Stuff as much spinach into the pan as you can fit and still have a tight fitting lid.

Bake 45 minutes or until the barley is tender.

 

Makes 4 servings

 

The sweet addition of both roasted and fresh peppers along with the salty feta cheese makes for a scrumptious side dish.  Serve this dish with white fish, seafood or chicken.

 

Preparation Time:  approximately 15 minutes

Baking Time:  approximately 45 minutes

Total Time:  approximately 1 hour

 

Nutritional Information:  (approximate values per serving)

Calories 461; Fat 25g; Carbohydrates 36g; Cholesterol 80 mg; Sodium 143 mg; Protein 35g;

Fiber 6g