Curried Alaskan Salmon

25 Minute Meal

1 can (14.5 oz.) diced tomatoes
1 small can (5.75 oz.) low-fat or fat-free evaporated milk
1 to 1-1/2 Tablespoons curry powder
1/4 teaspoon each ground ginger, salt, coriander, and sugar
Dash ground cinnamon
1 cup frozen vegetables (such as peas, peas and carrots, potato dices, etc.)
1 can (14.75 oz.) or 2 cans (7.5 oz. each) traditional pack Alaska salmon OR 2 cans or pouches (6 to 7.1 oz. each) skinless, boneless salmon, drained and chunked
3 cups cooked rice, kept warm

In saucepan, blend tomatoes, evaporated milk, curry powder, ginger, salt, coriander, sugar, and cinnamon. Cook over medium heat just until sauce begins to bubble. Stir in frozen vegetables and continue cooking 5 minutes. Stir in salmon and heat thoroughly. Serve curried salmon over rice.

Makes 2 to 4 servings.

Nutrients per serving: 562 calories, 9g total fat, 2g saturated fat, 15% calories from fat, 79mg cholesterol, 41g protein, 76g carbohydrate, 5g fiber, 1,288mg sodium, 550mg calcium and 2.4g omega-3 fatty acids.

Tangy Sweet and Sour Pork Shoulder Steak Bake

Time to make 2 hours 30 min prep

4 lbs pork shoulder steaks (about 1-inch thick)
seasoning salt
black pepper
vegetable oil, as needed
2 medium onions, chopped
2 tablespoons fresh minced garlic (or to taste)
1/2 pkg. button mushrooms rinsed and sliced
1 teaspoon dried red pepper flakes, to taste add in if you like heat
1 cup jerk marinade
1/4 cup ketchup
2/3 cup honey or syrup
1/2 cup cider vinegar
1/4 cup worcestershire sauce, plus
2 tablespoons worcestershire sauce
2 fresh lemons, juice of
2 tablespoons mustard powder (can use a little more)
2-3 teaspoons bottled horseradish sauce




1. Set oven to 350 degrees.
2. Grease a 13 x 9-inch baking dish.
3. Season the steaks with seasoning salt or white salt and pepper.
4. Heat oil in a skillet over medium heat then brown the pork steaks on both sides (about 5-6 minutes per side, make certain to brown well on each side!).
5. Transfer the steaks to the prepared baking dish (cut them if needed to fit in the dish).
6. Top the steaks with green bell pepper slices.
7. In a medium saucepan add in about 4 tablespoons oil (or more) and saute the onions, garlic and dryed pepper flakes for about 4 minutes or until soft.
8. Add in the jerk marinade, ketchup, honey, cider vinegar, Worcestershire sauce, juice from 2 lemons, dry mustard powder and horseradish; mix to combine and simmer for 25-30 minutes, adjusting ingredients to taste and seasoning with black pepper (do not add in salt as the steaks already have salt on them, add in salt if needed when cooking in the oven).
9. Pour the sauce over the browned pork steaks in the baking dish.
10. Cover tightly with heavy foil.
11. Bake for 1 hour.
12. Uncover and season sauce with salt if desired and turn the steaks over with long tongs.
13. Place back in the over uncovered until tender about 20-30 minutes longer or until the pork is tender.
14. Skim off any fat from the top of the sauce.

Baked Pollock

1 1/2 lbs. pollock
3/4 c. sour cream
1/2 c. Parmesan cheese
1/4 c. melted butter
1/2 tsp. salt
1/8 tsp. pepper

Place 1 1/2 pollock fillets in greased baking dish. Spread on fillets the mixture of sour cream, Parmesan cheese, melted butter, salt and pepper. Bake uncovered 30 minutes at 350 degrees.