Hello Friends,

The rich flavor of the bourbon in this recipe brings out both the saltiness of the soy sauce and the sweetness of the brown sugar. For those of us following a heart-healthy diet, the omega-3 fatty acids and low sodium in this dish make it a healthy no-brainer.

Bourbon-Glazed Salmon

Ingredients

Preparation

Combine first 7 ingredients in a large zip-top plastic bag. Add fish to bag; seal. Marinate in refrigerator 1 1/2 hours, turning occasionally.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add fish and marinade to pan; cook fish 4 minutes on each side or until fish flakes easily when tested with a fork or until desired degree of doneness. Place 1 fillet on each of 4 plates; drizzle each serving with about 2 teaspoons sauce. Sprinkle each serving with 1 tablespoon green onions and 3/4 teaspoon sesame seeds. Serves 4.

Have A Great Weekend My Friends,

Phil

Hello Friends,

I love Clam Chowder, either New England style or Manhattan style. Here's a little low sodium version for your Crock Pot at home.

Low Sodium New England Clam Chowder

Ingredients

Directions

Hello Friends,

I've started visiting Cracker Barrel once again on a regular basis, especially since I discovered their Wholesome Fixin's Menu. For example, Saturday evening I had the Pecan Crusted Catfish. It was delicious and it didn't blow my diet. They even have made the recipe available online, so that we can make it at home.

Pecan Crusted Catfish

Brushed with orange marmalade, coated with a pecan crust, and grilled to a golden brown. Served with Mixed Seasonal Vegetables or fresh Steamed Broccoli, and a Brown Rice Pilaf, it's only 450 calories per serving.

Ingredients

Four 5oz. Boneless, Skinless, Catfish Fillets,

1 Tsp Extra Virgin Olive Oil,

2 Tbs Creole Marmalade (Recipe Follows),

1/2 Cup Pecan Crumble (Recipe Follows)

Directions

Preheat Oven to 400 Degrees

Spray Cast Iron Skillet with Non-Stick Spray and heat with Extra Virgin Olive Oil. When sizzling hot, add Catfish and cook until golden on bottom side, about 2 minutes. Gently turn Fish with flat spatula and evenly brush each Fillet with 1/2 Tbs. of Creole Marmalade.

Lightly pat Fish with Pecan Crumble and place skillet in hot oven untl Crumble is golden brown.

Serve immediately. Serves four.

Creole Marmalade

8 ozs. Orange Marmalade

l Tbs. Creole Mustard

1/8 tsp. Creole Seasoning

Mix together all ingredients well, and store in Refrigerator.

Pecan Crumble

2 tsps. Extra Virgin Olive Oil

1/2 Cup Panko Seasoned Bread Crumbs

1/4 Cup Chopped Pecans

4 Cloves Garlic, Finely Chopped

2 Tbs. Fresh Parsley, Coarsely Chopped

1/4 tsp. Creole Seasoning

In a small cast iron pan, heat the Olive Oil. Add the Bread Crumbs and cook until golden brown, and the add the Pecans and Garlic, lightly sauteeing.

Add the Parsley and Seasoning and mix together well.

Store in an airtight container.

Have A Magnificent Monday,

Phil