Salmon Baked in Foil

Hey everyone! I have a great heart healthy recipe to share today. We all know that oily fishes (mackerel, salmon, anchovies, trout, tuna, herring) are good for the tickers, providing healthy Omega-3 fatty acids, that keep bad cholesterol levels low and good cholesterol levels high. Sometimes, these fattier, oilier fishes can have a stronger flavor that some people don't prefer. However, these fishes provide much higher levels of EPA and DHA Omega-3's than lighter, flakier fishes like grouper, flounder, tilapia, or snapper. So, instead of passing on the oily fishes at the market, pick one up and spice it up! Try it blackened. Try it marinated and grilled. Or, give this easy recipe a try! This one is "company good"- meaning I am not ashamed to serve it to guests. Some things I cook I would be mortified if ANYONE knocked on the door! LOL!


Salmon in Foil


1 Large Wild-Caught Salmon Fillet (wild-caught has more Omega-3's than farmed)
1 14 oz. can diced tomatoes (you can use fresh tomatoes- I just don't like the texture of them in this recipe)
1 Small Yellow Onion
3 Tbsp. Capers
2 Cloves Chopped Garlic
1 Tbps. Dried Basil
1 Lemon
1/4 Cup EVOO (Extra-Virgin Olive Oil)
Fresh ground Black Pepper
Canola Oil Cooking Spray


Pre-heat the oven to 400 degrees. Finely chop the onion and garlic and add to a mixing bowl. Add the capers. Drain the tomatoes and add, or add the diced fresh tomatoes. Add the basil and black pepper. Cut the lemon in half and juice half of the lemon in the tomato mixture. Add the EVOO and mix well. Slice the other half of the lemon into 6 thin slices and reserve. Cut the salmon fillet into 6 serving portions. Tear 6 pieces of aluminum foil for your salmon, approximately 12 x 12 square. One at a time, spray the aluminum foil square with the canola cooking oil. Place one salmon fillet in the center and top with about 3 Tbsp. of the tomato mixture. Place one lemon slice on top. Bring the sides of the foil together over the salmon and fold down. Then, fold up each end to create a packet. After all 6 packets are folded up, place them on a baking sheet and bake for 25 minutes.


This cooks up with that yummy, chunky tomato mixture that reminds me of almost a bruschetta. Instead of pasta, I serve it with quinoa cooked in low-sodium chicken broth and EVOO. A chopped Italian salad would perfectly complete this dinner. Enjoy!

Kick off Spring with a Sparkling Sweet Rum Punch

 Hey y'all! Long time no post! I have been super busy working on some new recipes to post, so keep checking back over the next couple of weeks, or subscribe. I hope everyone is outside and enjoying the beautiful warm spring weather. The sun is shining and the flowers are blooming and it seems that the pollen may be almost gone. HOORAY! It's time to breakout those BBQ grills, invite over some pals and cook some good ole' outdoor comfort food. This is the perfect time of year to eat outdoors, and while you are, you definitely need a cold cocktail in your hand. I made this rum punch by accident really. Have you ever made a drink way too strong and you ran out of mixer? Then, you were looking around frantically for some other liquid to add to the drink that wouldn't ruin it so you could still drink it? Of course. Everyone has. And, this is how this recipe was developed! I mixed some rum with V8 Splash and it was WAY too strong. So, I added some sprite. Voila! Rum punch! I hope y'all will give this one a try at your next casual spring dinner party. I know your guests will love it. WARNING: It is very smooth but packs a punch, so feed them lots of bread! Enjoy!

Sparkling Sweet Rum Punch


4 Cups V8 Splash Orange Pineapple Juice
1 Cup Captain Morgan's Original Spiced Rum
1 12 oz. Can Sprite
Thin Sliced Lemon/Orange/Lime


In a 2 quart pitcher (preferable a glass pitcher but any will do) add V8 Splash juice, rum, and sliced fruit. Refrigerate for at least 1 hour. Before serving, add 1 can of sprite and some ice. Stir gently. (Feel free to adjust rum and/or V8 Splash amounts to your personal tastes.)


Note: Kids at your outdoor shindig??? No problem! Make them a pitcher of mocktails by omitting the rum. Add some grenadine and little paper umbrellas to their glasses to make little ones feel special too!

Wake Up!! It's Breakfast! Come and Get the Sausage Bars!

Hello y'all! Happy New Year! I hope everyone survived the holidays and that you have taken down the Christmas decorations and packed them away for another year. If you haven't done that yet- no worries. Just leave them out... Christmas will be here again before you know it! I have an AWESOME new recipe for you. We just got back from a long weekend in Valle Crucis, NC. We rented a beautiful cabin with some great friends of ours. The men were in charge of breakfast every morning. You know, because us women like to sleep in. One morning they (well... not my husband- my friend's husband- my husband was the sous chef) made us sausage bars. OMG! Savory, flaky, cheesy deliciousness. It's like sausage strudel- sausage and cheese nestled between soft, buttery, flaky, pastry... Ahhhhh.... Heaven on the taste buds. We had 8 people in attendance- 4 adults & 4 kids- and this dish was loved by all, even my picky eating son! Best of all, it's fast and easy. We had it for breakfast, but I could see having it for brunch, lunch, a party, or a snack. It's fabulous warm or cold. In fact, after a long day of ice skating and snow tubing, we were fighting over the last 2 pieces!


If y'all are regular visitors to The Diner you will know that I never post breakfast recipes because I am rarely up early enough to cook breakfast. We have brunch at my house somewhere around 11:00 or 12:00. Hey... don't judge. My kids are old enough to make themselves something to eat before I get up. However, this recipe is worth getting up for! Here it is!


Sausage Bars


2 cans flaky crescent rolls (like Pillsbury)
1 8 oz. bar cream cheese softened (you can use 1/3 less fat if you like)
1 lb. bulk sausage (any type you prefer- spicy, mild, etc.)


Spray a 13 x 9 baking pan with non-stick cooking spray. Spread one can of crescent rolls evenly over the bottom so you have one complete layer. Bake at 350 for about 10 minutes or until golden brown. While this bakes, brown the sausage in a skillet. If it is very greasy, drain it. If it is slightly greasy, leave it in the pan. Add the bar of softened cream cheese and stir until smooth. Pour the sausage mixture evenly over the baked crescents in the pan. Layer the second can of crescents over the top. Bake for another 10 minutes, or until golden brown on top. Let cool slightly and cut into bars.


P.S. A BIG thank you to my GOOD friends Hank & Cheri Mason for sharing this one! Love y'all!