healthy salmon recipe

4

Salmon with Blistered Tomatoes 

Hey! I have missed all of you so much. Though I’m not returning with a full start to finish recipe, I did some cooking, and I definitely waned to share with all of you – especially since I brought my camera out. I also wanted to let all of you know that I regularly update my instagram. My profile is bakingwithbooks

Ingredients 

1.5 lb skin-on salmon cut into three portions 

Seasoning blend for salmon: kosher salt, black pepper, Herbs de Provence, smoked paprika, hot paprika 

One pint mixed (orange and red) cherry tomatoes, rinsed and stems removed 

Olive oil 

½ large shallot, sliced or roughly chopped 

2 cloves garlic, roughly chopped 

Fresh parsley, roughly chopped 

Kosher salt and pepper 

Strawberry balsamic dressing (found at Whole Foods)

Directions 

In a large cast iron skillet over medium heat, drizzle a fair amount of olive oil and add in the shallots and garlic and let them sweat and infuse into the oil. 

After about 1 minute, add in the tomatoes, season generously with salt and pepper and allow them to blister for about 3 minutes. 

Remove tomatoes to a bowl. 

Add a little more olive oil to the pan and place the salmon skin-side down into the pan, searing for about 2 minutes. 

Flip and continue cooking for about 4-5 minutes. 

Add back in the tomatoes and add in a small amount of strawberry balsamic. 

Remove from heat when salmon is finished (should be moist and still slightly pink). 

Serve while hot. 

Enjoy!  

Baked soy and sesame salmon.

Simply place your salmon fillets in an oven dish on some grease-proof paper and pour over some soy sauce, drizzle with sesame oil and sprinkle with sesame seeds.

Season with a little freshly ground black pepper and sea salt and bake until tender, about 20 mins at 200 Celsius in my oven.

Enjoy!

What I ate today: grilled salmon, canned black beans (seasoned with garlic powder, oregano, red wine vinegar, salt and black pepper), beetroots and mashed potatoes. I don’t know why people complain that eating healthy is boring… I actually quite enjoy simple healthy meals like these! :)

Salmon steak

Salmon are abundant in the cold clear rivers of Skyrim and naturally make for a delicious meal in many different forms. Today I will be sharing my recipe for salmon steak, which is simple to make and is filling and delicious! The key to a good salmon steak is to ensure that it is cooked on high heat so that it is crisp and seared on the outside while remaining juicy inside. Serve alongside any vegetable dish of choice for a wholesome meal, such as a fresh salad, mashed potatoes, or vegetable soup (see previous post for recipe).

If you prefer baking to frying, this recipe also works great in the oven- set your oven at 175C/347F and bake for 20 minutes.

You will need:
2 thick salmon fillets, deboned and with skin on
3 cloves garlic, finely minced
Sea salt
Pepper, to taste
1 tbsp teriyaki sauce
Olive oil
Fresh dill stalks
3 tbsp sour cream

Method:
At least 3 hours prior to cooking, start to marinade your salmon. Firstly, roll salmon lightly in sea salt. In a bowl, add the olive oil, pepper, teriyaki sauce, garlic, and a pinch of dill, and mix well. Use your hands to rub this mixture into the salmon, making sure both the skin and meat are evenly seasoned. Cover with cling wrap and refrigerate.

When the salmon has absorbed the marinade, heat a pan to maximum heat and drizzle lightly with olive oil. Cook salmon skin side down until skin is crispy, then turn over and cook for an additional 5-7 minutes.

To serve, mix plucked dill leaves with sour cream and place a dollop on the side of your dish. Enjoy!

10

Low-Calorie Meal Prep Masterpost #1

Enjoy and share this post!

Turkey Avocado Wrap (< 400 calories per wrap)

Mission garden spinach herb wrap (210 cal)

2 oz smoked turkey breast (60 cal per. 2 oz)

Avocado spread (1 avocado mashed, seasoned with salt, pepper, paprika) (80 cal per serving, 2 servings - enough for two wraps)

3 small slices from Roma tomato (17.5 cal, 35 cal per 1 Roma tomato)

Southwestern Hummus Wrap (< 400 calories)

Mission garden spinach herb wrap (210 cal)

Athenos roasted red pepper hummus (120 cal, 60 cal per 2 tbsp)

3 small slices from Roma tomato (17.5 cal, 35 cal per 1 roma tomato)

Simple truth power greens (25 cal, 1 serving)

1 tbsp whole kernel corn (approx. 15-18 calories)

Slow Roasted Lemon-Herb Salmon (<200 calories)

Salmon filet (110 calories)

Herb blend (mix together extra virgin olive oil with basil, oregano and mint, brush over salmon)

Sides

Brown rice

Organic broccoli florets and cauliflower sauteed in coconut oil

3

Easiest & tastiest meal ever: oven roasted fingerling potatoes, young asparagus, and fat salmon fillets with skin.

Five minutes of food prep before stuff starts in the oven and another five minutes while part of the meal is cooking. If using non-stick pans, you only need a tablespoon of oil for the whole meal!

Directions:
• Preheat oven at 425°F.
• Rub salmon with oil and your choice of seasoning and set aside.
• Wash the potatoes and asparagus.
• Trim the dry woody part of the asparagus off.
• Toss the asparagus in oil, sea salt, and pepper.
• Pop in the oven on a baking pan on the bottom rack of the oven.
• Set a timer for 10 minutes.
• Slice fingerling potatoes lengthwise.
• Toss the potatoes in oil and your choice of seasoning.
• Stir up the asparagus on the pan and move to the top rack.
• Place the potatoes on the middle of the bottom rack.
• Set the timer for 10 minutes again.
• Take out the asparagus.
• Stir up the potatoes.
• Put the salmon in the middle of the bottom rack.
• Move the potatoes to the top rack.
• Set the timer for 10 or so more minutes. (Depending on the thickness of the salmon, it’ll be done in 6-12 minutes.)
• Aaaand you’re done!

2

Grilled Raspberry Chipotle Salmon w/ Summer Salad 

fresh salmon fillet seasoned with sea salt, fresh cracker pepper, and a small amount of chili flakes. seared over medium high heat in avocado oil on each side and then placed into a 400 degree oven for a few minutes to cook the inside until it was in between medium rare and medium well. (don’t cook your fish to death twice, please). 

summer salad consists of spinach, blistered heirloom grape tomatoes, sweet bell peppers (red, orange, and yellow), and mushroom. cooked in a small amount of garlic and avocado oil, seasoned generously with fresh cracked black pepper, tiny amount of sea salt, and a small hint of lime juice. 

raspberry chipotle sauce was homemade. will post a recipe for that later once it is perfected. 

Creamy Tomato Italian Chicken

A wonderful slow cooker Italian chicken recipe, with mushrooms, spinach in a creamy tomato sauce.

 

Ingredients:

4 boneless, skinless chicken breasts, cubed

3 cups sliced mushrooms

1 (6 ounce) package spinach

2 cans diced tomatoes, with juices
8 ounce light cream cheese, cubed
1 (6 ounce) can tomato paste

½ teaspoon garlic powder

½ teaspoon dried oregano

½ teaspoon dried basil

½ teaspoon parsley flakes
Salt and ground pepper, to taste

 

Directions:

In a slow cooker, place the sliced mushrooms into the bottom.

Place spinach on top of mushrooms.

Season the chicken breast with salt and pepper, then place on top of spinach.

Add cubed cream cheese on top of chicken.

In a bowl, mix together tomatoes, tomato paste, salt, pepper, oregano, basil, and garlic powder.

Pour tomato mixture over the chicken.

Cover and cook on low for 6-8 hours or on high for 4 hours.


Serves: 4-6