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It’s important to reduce the amount of salt in our diets. But making food that tastes good is also important. The following recipes reduce sodium, increase potassium and taste delicious.

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Moroccan Salad

Ingredients:

  • ½ cup dried pitted dates
  • 1 Sunkist® lemon, grated peel and juice
  • ¼ cup olive oil
  • 2 Sunkist oranges, peeled, sliced in cartwheel slices
  • 4 cups mixed salad greens
  • Seeds from one pomegranate
Moroccan Salad
 

Instructions: (Makes 4 servings)

  • Pour boiling water over dates to cover, let soften for 10 minutes. Drain water thoroughly; cut dates into bite-size pieces.
  • In a small bowl, mix olive oil, lemon peel and juice. Add dates; toss gently.
  • Arrange 1cup salad greens and several orange slices on each chilled salad plate; spoon dates and dressing over top. Garnish with pomegranate seeds.

Nutrition Information (per serving):

calories 250, total fat 14g, % calories from fat 50%, saturated fat 2g, % calories from saturated fat 7%, cholesterol 0mg, carbohydrate 34g, dietary fiber 4.5g, protein 2g, sodium 8mg, potassium 385mg

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Broiled Swordfish

Ingredients:

  • 1 pound swordfish steaks
  • 2 teaspoons Sunkis Lemon juice
  • 2 teaspoons fresh thyme
  • 1 teaspoon fresh dill
  • ½ teaspoon freshly ground black pepper
  • 4 teaspoons Sauterne wine
  • 2 teaspoons minced parsley
  • 1 Sunkist lemon, cut into wedges
Broiled Swordfish
 

Instructions: (Makes 4 servings)

  • Cut 1-pound cross-section steaks into 4 portions.
  • Sprinkle each with 1⁄2 teaspoon lemon juice, 1⁄2 teaspoon thyme, and 1⁄4 teaspoon dill. Pepper lightly.
  • Drip 1 teaspoon Sauterne wine over each steak and put in broiler about 2” under heat at 375°. Cook 15 to 20 minutes until tests done.
  • Sprinkle with 2 teaspoons minced parsley when served onto platter, and garnish with wedges of lemon. Serve at once.

Nutrition Information (per serving):

calories 145, total fat 5g, % calories from fat 30%, saturated fat 1g, % calories from saturated fat 6%, cholesterol 44mg, carbohydrate 1g, dietary fiber 0g, protein 23g, sodium 103mg, potassium 345mg

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Sunkist® Lemon Marinade

Ingredients:

  • 2 Sunkist® lemons – grated, peeled and juiced
  • 2 Tbsp. balsamic vinegar
  • ½ cup olive oil
  • ¼ cup fresh, chopped thyme, rosemary or oregano (or 4 tsp. of dried herbs)
  • 1 clove garlic, pressed
Sunkist Lemon Marinade
 

Instructions: (Makes 4 servings)

  • Combine all ingredients. This makes enough to coat 1 to 1-1/2 pounds of meat. Put meat and marinade in sealable plastic bag; seal and mix. Place in bag in bowl.
  • Marinate the meat in the refrigerator for several hours, or overnight, if possible, turning bag over occasionally.

Nutrition Information (per serving)*:

calories 100, total fat 10g, % calories from fat 90%, saturated fat 1.5g, % calories from saturated fat 14%, cholesterol 0mg, carbohydrate 2g, dietary fiber 0.5g, protein 0g, sodium 1mg, potassium 26mg

*Assuming that whatever is marinated absorbs about 40% of the marinade.

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Lemon Seafood Paella

Ingredients:

  • 1-32 oz can low sodium vegetable broth
  • 1 cup dry white wine
  • 1 teaspoon saffron threads
  • 1lb. of firm, fresh pieces of whitefish such as tilapia, bass, halibut and swordfish, cut into 16-21 pieces
  • 1lb. or 16-21 mussels, cleaned and de-bearded
  • 1lb. or 16-21 medium sized clams, rinsed
  • ½ cup chopped fresh parsley
  • 3 Sunkist® lemons, zest and juice
  • 3 Tbsp. olive oil
  • 1 ½ cups minced onion
  • 3 cloves garlic, minced
  • ½ teaspoon crushed red pepper
  • 3 cups uncooked short-grain rice such as Valencian, Arborio, or Calrose
  • 1 cup frozen green peas
  • 1-8oz jar of sliced, roasted red peppers
Lemon Seafood Paella
 

Instructions: (Makes 8 servings)

  • To prepare broth, combine all the ingredients in a saucepan. Bring to a simmer (do not boil). Keep warm over low heat.
  • To prepare paella, heat 3 tablespoons olive oil in a large paella pan or large skillet over medium-high heat. Add fish pieces to pan and sauté 1 minute. Remove fish from pan, reserve and keep warm. Add onion to pan and sauté 5 minutes. Add the lemon zest, garlic and crushed red pepper and cook 5 minutes. Add rice and cook 1 minute longer, stirring constantly. Stir in broth, bring to a low boil and cook 10 minutes, stirring frequently.
  • Stir in the peas and red pepper slices. Add mussels and clams to pan, nestling them into rice mixture. Cook 5 minutes or until shells open; discard any unopened shells. Stir in the reserved fish and chopped parsley and cook 5 minutes. Remove from the heat, stir in lemon juice and check for seasoning. Cover with a towel and let stand 10 minutes before stirring.

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Simple Roast Salmon with Potatoes, Asparagus and Lemon-Dill-Caper Drizzle

Ingredients:

  • 1 whole side salmon (2 1/2 to 3 pounds)
  • 5 tablespoons pure olive oil, divided, and 6 tablespoons extra-virgin olive oil
  • Ground black pepper
  • 2 pounds fingerling potatoes or new red potatoes, halved
  • 2 bunches (2 pounds) asparagus, tough ends snapped off
  • ¼ cup each parsley and dill leaves, chopped coarse, plus extra sprigs for garnish
  • ¼ cup capers and 2 teaspoons caper juice
  • 3 medium scallions, sliced thin
  • 1½ teaspoons finely grated lemon zest; remaining lemon cut into wedges for the platter
Roast Salmon
 

Instructions: (Makes 6 servings)

  • Set salmon on a large rimmed baking sheet; coat both sides with 2 tablespoons of the olive oil and a sprinkling of pepper.
  • Toss potatoes with another 2 tablespoons of olive oil; place, cut side down, on a second rimmed baking sheet.
  • Toss asparagus with remaining tablespoon of oil and a sprinkling of pepper.
  • Adjust oven racks to lowest and upper-middle position.
  • Place potatoes on bottom rack and salmon on upper rack of cold oven, then heat oven to 400 degrees. Roast until salmon is just opaque throughout, about 25 minutes, and potatoes are golden brown, about 30 minutes.
  • Transfer salmon to a large platter; add asparagus to salmon roasting pan; continue to roast on upper rack, along with potatoes, until bright green and just tender, 5 to 8 minutes, depending on thickness. Meanwhile, mix parsley, dill, capers and juice, scallions and lemon zest in a small bowl; set aside.
  • To serve, spoon lemon mixture over salmon, garnishing platter with parsley, dill sprigs, and lemon wedges. Arrange potatoes and asparagus on platter with salmon. Serve immediately, letting each person squeeze lemon juice over potatoes, asparagus, and salmon.

Recipe courtesy of Pam Anderson, a USA Weekend food columnist and food blogger at threemanycooks.com. This recipe is adapted from her latest New York Times best seller, Perfect One-Dish Dinners. Photo courtesy of Judd Pilossof.

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Mixed Greens with Roasted Peppers, White Beans, Red Onion and Feta

Ingredients:

  • 8 ounces (about 8 cups) pre-washed baby greens
  • ½ small red onion, sliced thin
  • 1 cup roasted red peppers, cut into thin strips
  • ½ 16-ounce can (about 3/4 cup) small white beans, drained
  • ½ cup crumbled feta cheese
  • ¼ cup extra-virgin olive oil
  • Ground black peppere
  • 1½ tablespoons fresh lemon juice
Mixed Greens
 

Instructions: (Makes 6 servings)

  • Place salad greens, red onion, roasted peppers, white beans, and feta in a large salad bowl.
  • Toss with the smaller amount of olive oil and a light sprinkling of ground black pepper.
  • Add the smaller amount of lemon juice; toss to coat. Taste adding more lemon juice if necessary. Serve.

Recipe courtesy of Pam Anderson, a USA Weekend food columnist and food blogger at threemanycooks.com. This recipe is adapted from her latest New York Times best seller, Perfect One-Dish Dinners. Photo courtesy of Judd Pilossof.

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Sunkist S'alternative Tips

Here are some delicious tips for using Sunkist® lemons to cut down on sodium and enhance the natural flavor of food.

Soups

  • Add lemon juice and float thin lemon slices in vegetable based soups or beef, chicken, or tomato bouillon.
  • Add grated lemon peel and chopped parsley, fresh basil, or chives to low fat plain yogurt or sour cream to garnish broths or soups.

Salads

  • Squeeze a lemon over a tossed salad instead of using an oil and vinegar dressing.
  • Add fresh squeezed lemon juice to chicken, turkey or tuna salad.

Meats

  • Blend lemon juice, dry mustard and freshly ground black pepper to serve as a spicy hot sauce for lean cuts of beef and pork.
  • Add fresh lemon juice to a barbecue sauce made of low sodium tomato paste, chili powder, honey, garlic and onion.

Poultry

  • For baking or broiling, brush poultry with a blend of a little vegetable oil, lemon juice and crushed oregano leaves; dust with paprika.
  • For baking, dip skinned poultry pieces in plain low fat yogurt; coat with instant potato flakes mixed with grated lemon peel and dried tarragon, or grated orange peel and ground ginger.

Fish

  • For baking whole fish, sprinkle inside and out with lemon juice; baste with lemon juice, chopped parsley and small amount of unsalted margarine.
  • Dust fish pieces with flour mixed with grated lemon peel and an herb mixture of oregano, basil and thyme.

Vegetables

  • Squeeze a wedge of lemon and add a sprinkle of chopped green onions or chives over corn, carrots, summer squash and potatoes.
  • Add fresh or dried basil to a little fresh lemon juice to serve over cooked green vegetables.

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