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Salmon with Pineapple Salsa

 

By now you probably know that we are girls who love fish and seafood.  Lyssie is obsessed with sardines, to put it mildly (she could eat them at every meal and be happy as a clam.).  Tammy tends to think that it’s not only the taste that Lyssie loves and that they’re a great source of inflammation-fighting omega-3s, but she feels like we have a lot in common with the little guys since we’re small too –only 5-foot-2, and that’s on a good day. 😊

As registered dietitians, we’re always encouraging our clients to get more omega-3 fatty acids, and since we know that having them eat sardines at every meal may not fly, we’re always creating recipes that help them to get their omega-3s.  We created this salmon recipe for that very reason.  We love the combination of the sweet, crunchy salsa with the rich salmon.

Interested in more healthy salmon recipes?  Please feel free to search our site.  And here are a few to try:

DIY Brown Sushi Salmon Rolls

Soy Ginger Salmon

Buffalo Salmon

 

Omega-3s.

 You’ve heard you need ‘em.

 Wonder Why?  

 

Here’s what omega-3s can do:

  • help lower high triglycerides and reduce the risk of heart disease.
  • ease the pain or rheumatoid arthritis by fighting inflammation and reducing join pain and stiffness.
  • help to fight mild depression. Research has shown that people with low levels of omega-3’s have higher rates of depression.
  • Research shows promise in improving symptoms of asthma, ADHD, Alzheimer’s disease and dementia.
  • Pregnant? Don’t skip on omega-3’s
    • DHA, one of the critical omega-3 fatty acids found in fatty fish (EPA is the other one) is essential for brain and eye health of infants

 

While we’re throwing back salmon and sardines 😉 if they ain’t yo thang, you can always try these other great omega-3 sources:

  • Anchovies
  • Bluefish
  • Herring
  • Mackerel
  • Sturgeon
  • Lake trout
  • Tuna

However, before fishing for other ways to get your omega-3s with the options above, we think you should try this easy recipe and see if you love it like we do! 🙂

 

Salmon with Pineapple Salsa (We use wild salmon whenever we can—they contain more beneficial omega-3 fatty acids and they contain fewer contaminants as well.)

 Yield: 1 serving

Ingredients

4 oz salmon filet

1/2 tsp ground cumin

1 lime

1/4 cup diced pineapple

2 tbsp diced red onion

1 tbsp chopped cilantro

For serving ½ cup cooked brown rice, 1+ cups steamed veggies

 

Directions

Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.

Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.

When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.

 

Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.

Enjoy!

 

Nutrition facts per serving (without brown rice – just salmon and salsa): 197 calories, 7.5 grams fat, 1 gram saturated fat, 50 grams sodium, 9.5 grams carbohydrate, 1 gram fiber, 23 grams protein

Salmon with Pineapple Salsa
 
Nutrition facts per serving (salmon + salsa with ½ cup brown rice): 347 calories, 9 grams fat, 1 gram saturated fat, 50 grams sodium, 44 grams carbohydrate, 4 grams fiber, 27 grams protein.
Author:
Serves: 1
Ingredients
  • 4 oz salmon filet
  • ½ tsp ground cumin
  • 1 lime
  • ¼ cup diced pineapple
  • 2 tbsp diced red onion
  • 1 tbsp chopped cilantro
  • For serving
  • ½ cup cooked brown rice, 1+ cups steamed veggies
Instructions
  1. Preheat oven to 375. Place the salmon filet on a foil-lined baking sheet. Sprinkle with the cumin and squeeze half of the lime over the top. Bake for about 10 minutes, until cooked through.
  2. Meanwhile, mix together the juice of the other half of the lime with the pineapple, red onion, and cilantro.
  3. When the salmon is done, top it with the salsa and serve alongside brown rice and veggies.

Gluten-Free Tilapia Tacos with Zucchini Tortillas

In college we went on a zucchini kick.  It wasn’t necessarily intentional—we just liked zucchini and it turned up in nearly every dinner dish we made, adding a deliciously slightly sweet flavor and a bit of a meaty texture.  Burritos, pasta, wraps, sandwiches, it was there.  Now, as registered dietitians, we appreciate zucchini even more, knowing it is a nutrient-powerhouse, thanks to its’ fiber, phytonutrients, vitamin C and eye protective nutrients (lutein, zeaxanthin and beta-cryptoxanthin).   So the other night when we made a new gluten free taco dish, old reliable happened to be in the house and we just had to add it- -putting a new twist on tacos.

And although we’re registered dietitian nutritionist who appreciate wholesome carbs (you better believe you read that right 😉 !), we don’t mind that this scrumptious taco swaps them for a just as satisfying, lower calorie surprise!  Instead of the traditional white or wheat tortilla say hello to this gluten-free zucchini taco shell that is stuffed with yummy, kickin’ flavors like cayenne-seasoned tilapia, red cabbage, tomatoes, and cilantro! Packed with protein, this dish is super satisfying!

 

Tacos 1 original (1)

 

Psst… looking for more healthy recipes? Please feel free to search this site! And here are a few to try…

 Turkey Stir-fry Fiesta

Lentil Vegetable Soup

One-Pot Black Bean Quinoa Chili with Avocados 

Tacos 4 logo

 

Gluten-Free Tilapia Tacos with Zucchini Tortillas

Makes two tacos

Ingredients

For the zucchini tortillas:

1 cup zucchini, shredded

1 egg (we use Eggland’s Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)

1 tsp. oregano, fresh, chopped

1 tsp. fresh, chopped basil

6 Tbsp. gluten free flour

 

For the filling:

3 ounces tilapia (approx. 1 medium filet)

Dash red cayenne pepper (adjust for personal preference of spiciness)

1/4 cup cabbage, shredded

1/4cup tomato, diced

4 heaping spoonfuls plain Greek yogurt (about ½ cup)

Sprinkle cilantro

1 lime, squeezed for juice

 

Directions

For tortillas

  1. Preheat oven to 350 degrees F and set aside a baking sheet covered in wax paper.
  2. Squeeze out excess juice from the shredded zucchini with your hands and discard juice.
  3. Mix zucchini, egg, oregano and basil in a bowl.
  4. Using a spoon, mix in flour, adding a few tablespoons at a time until all mixed in.
  5. On a cutting board, sprinkle flour and divide the zucchini mixture in half.
  6. Flatten each part of zucchini mixture to a thin, round tortilla shape that is no thicker than 0.2mm thick.
  7. Place the two tortillas on covered baking sheet and place in oven.
  8. Bake for about 20 minutes or until edges are golden brown.
  9. Set aside on a baking rack after they are done.

 

For the filling:

  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!

Nutrition facts (for one taco)

Calories: 198, carbs: 23g, fat: 6g, saturated fat: 1g, protein: 21g, sodium: 100mg, fiber: 2g

Nutrition facts (for two tacos)

396 Calories, 45 g carbs, 12g fat, 2 g saturated fat, 42 g protein, 200 mg sodium, 4 g fiber

 

Tacos 3 original (1)

The Nutrition Twins work with Eggland’s Best to help people get more nutrients from their food.

Gluten-Free Tilapia Tacos with Zucchini Tortillas
 
Author:
Serves: 2 tacos
Ingredients
  • For the zucchini tortillas:
  • 1 cup zucchini, shredded
  • 1 egg (we use Eggland's Best because they use an all vegetarian hen feed and their eggs have 25% less saturated fat and 5X the vitamin D of other eggs)
  • 1 tsp. oregano, fresh, chopped
  • 1 tsp. fresh, chopped basil
  • 6 Tbsp. gluten free flour
  • For the filling:
  • 3 ounces tilapia (approx. 1 medium filet)
  • Dash red cayenne pepper (adjust for personal preference of spiciness)
  • ¼ cup cabbage, shredded
  • ¼cup tomato, diced
  • 4 heaping spoonfuls plain Greek yogurt (about ½ cup)
  • Sprinkle cilantro
  • 1 lime, squeezed for juice
Instructions
  1. Thaw out fish if frozen.
  2. Spray a skillet with cooking spray and turn on stove to medium heat.
  3. Cook the fish in the skillet. Add a dash of cayenne pepper while the fish is cooking (careful, it may make you sneeze/cough if you get too close!)
  4. After the fish is done cooking, cut the lime in half and squeeze juice over the meat.
  5. Add approximate measurements of toppings such as the fish, cabbage, tomatoes, Greek yogurt, lime juice, and cilantro. (the nutrition facts are for those measurements but you can add more or less to account for your own personal tastes/cravings!!).
  6. Dig in and enjoy!
Nutrition Information
Serving size: 2 tacos Calories: 396 Fat: 12 g Saturated fat: 2 g Carbohydrates: 45 g Sodium: 200 mg Fiber: 4 g Protein: 42 g

Gluten_Free_Tilapia_Tacos_Collage

Orange & Fennel Roasted Fish

Our awesome and talented friend Heather Edwards (see more about Heather below) is a wonderful cook and she knows that we both love fish and that Lyssie has an obsession with fennel 😉 so she shared this delish recipe with us. It’s so good–and so easy!  And we knew it was super waist-line friendly too so we’ve got the nutrition breakdown for ya too–and we share it below!  And, if you’ve never had the scrumptious yumster that most people call fennel, read more about and why it can be your bestie come springtime when you want to look svelte and feel your best, below. Enjoy!

Orange_Fennel_Roasted_cod

 

So, as you likely know, we’re veggie-loving, registered dietitians and personal trainers who both happen to have a sweet tooth that we work hard to keep in control.  So you may ask, “what that’s got to do with fennel?”  Well, fennel’s flavor has been described as reminiscent of licorice (um…candy? our sweet tooth seems to like this flavor, go figure!) but it enables you to indulge without all of the calories, added sugar, subsequent crash, or belly upset and bloat that often accompanies sugar-laden foods and candies like licorice. In fact, a small stick of licorice is 47 calories and entire cup of fennel is only 27 calories, so it’s a wise choice to fill up on it you’re looking to lose fat to sport less clothing!

And if you’re trying to get your body spring break ready and if you want to revitalize your body, here’s why fennel’s the food for you:

 

  • It soothes digestive issues, flushes bloat and helps to excrete toxins: One cup of fennel has about 3 grams of fiber (10.8 percent of the daily value)—to help to prevent constipation and bloat by moving food swiftly through your digestive tract, flushing out intestinal irritants that may be likely to cause inflammation, bloat, gas, and discomfort.

 

    • The fiber prevents any foods or toxins from lingering in the colon where they could lead to cell damage, digestive issues and bloat.
    • Fennel is 90 percent water, so it helps to hydrate and flush the colon. By helping to flush toxins and bloat from your system, fennel helps to calm your insides and free your body from needing to focus on fighting damage, allowing for rest, healing and restoration. Hello, cell rejuvenation!
    • It’s potassium counteracts sodium and helps to flush out excess salt (which often causes bloat) along with the surplus of water that comes with salt.
  • Immune booster: packed with vitamin C to strengthen its’ immunity and keep its’ cells free of harm.
  • Important for body’s natural detoxification: Fennel protects the liver from toxic injury, helping to keep your body’s detoxification organ in good health
  • Keeps body healthy: Prevents chronic inflammation and aids in preventing oxidative damage and cancer thanks to it’s phytonutrients!

Pssst… if you’re serving these and looking for some sides or other dishes, you may enjoy these:

Skinny Avocado “Fries”

Egg & Veggie Stuffed Bread

Skinny Potato Skins

Sweet Potato Chips with Sea Salt & Dark Chocolate Drizzle

Skinny Guacamole

Skinny Chocolate Chunk Cookies

Chocolate Drizzled Granola Balls

Creamy Vanilla Coconut Coffee

 

Orange & Fennel Roasted Fish

This is so delish and the fennel adds a delicious twist while offering the benefits of taming tummy tension. 🙂

Serves 6

Ingredients

  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • 1/2 teaspoon fresh-ground black pepper
  • 1/4 cup fresh orange juice
  • 1 teaspoon grated orange zest
  • 1/4 teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces

Directions

  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and 1/4 teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining 3/4 teaspoon salt and 1/4 teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for 3/4-inch-thick fillets.
  6. Sprinkle the chopped fennel fronds over the cod.

Nutrition Facts per Serving: 174 Calories, 3 g Fat, 0 g Saturated Fat, 26 g protein, 461 mg Sodium, 11 g Carbohydrate, 4 g Fiber, 6 g Sugar

Note:
If you don’t have cod you can use other relatively thick, white-fleshed fillets in place of the cod. Try haddock, sea bass, or orange roughy.

Fennel Fronds The wispy leaves on the top of fennel bulbs have a mild anise flavor and can be used like an herb. Some grocers cut this part off, but if you can find fennel with the fronds still attached, they’re a bonus. If not, the dish will taste just fine without them.

Orange & Fennel Roasted Fish
 
Author:
Serves: 6
Ingredients
  • 2 fennel bulbs (about 1 pound each), including the fronds (see Note)
  • 1 tablespoon cooking oil
  • 1 teaspoon salt
  • ½ teaspoon fresh-ground black pepper
  • ¼ cup fresh orange juice
  • 1 teaspoon grated orange zest
  • ¼ teaspoon fennel seeds
  • 2 pounds cod fillets, cut to make 6 pieces
Instructions
  1. Heat the oven to 450°.
  2. Cut off the tops of the fennel bulbs and chop the leafy fronds. Cut each bulb into 8 wedges.
  3. In a large roasting pan, toss the fennel wedges with the oil and ¼ teaspoon each of the salt and pepper. Spread the fennel in an even layer and roast for 25 minutes. Stir the fennel and rotate the pan so the vegetables cook evenly. Roast 15 minutes longer.
  4. Meanwhile, combine the orange juice, orange zest, fennel seeds, and the remaining ¾ teaspoon salt and ¼ teaspoon pepper in a medium size glass or stainless steel bowl. Add the cod and marinate while the fennel roasts.
  5. Remove the pan from the oven and top the fennel with the cod and its marinade. Roast until the cod is just done, about 10 minutes for ¾-inch-thick fillets.
Nutrition Information
Serving size: 1 piece Calories: 174 Fat: 3 g Carbohydrates: 11 g Sugar: 6 g Sodium: 461 mg Fiber: 4 g Protein: 26 g

 

Heather Edwards is not only our friend but she happens to be a talented musician. Check her out!
www.HeatherEdwards.net
Heather’s Music on CDBaby
Heather’s Music on iTunes

Blackened Wild Flounder

Move over run of the mill, boring fish recipe. Just for you, we have created a flavorful fish recipe that comes together in minutes…

Blackened_Flounder_veggies

You don’t have to be one of our clients to know how we feel about fish. After all, you probably know about Lyssie’s love affair with these lil’ guys. Yup, who knew that, we, formerly (admittedly) pain-in-the-butt, picky little girls would one day find ourselves having a love affair with sardines?! But it’s true, these little guys had us at “skinless & boneless”…and as for other fish, they had us at hello.

But we didn’t create recipes like our Soy Ginger Salmon, Buffalo Salmon, Baked Talapia with Wild Blueberry Chipotle Chutney and Dijon Salmon Cakes just for us. After all, it would be virtually impossible to be registered dietitians and not tout the health benefits of eating fish. One of the claims to fame of this protein-packed food is its omega 3 fats. They help to fight inflammation (combatting most chronic diseases), and for all you mommas-to-be, omega 3’s are amazing for your babies brain, so give this flounder a whirl. The blend of spices not only provides you with flavor, but creates a nice light crust, that your taste buds will swear are eating fried fish—but your slim waistline will prove them otherwise!   Who needs a quarter-pounder, when you can indulge in this Flounder?!

Blackened Wild Flounder

Serves 1

Ingredients

2 teaspoons paprika

2 teaspoons granulated garlic

1 teaspoon onion powder

1 teaspoon dried thyme

1/2 teaspoon dried basil

½ tablespoon dried oregano

1 pinch cayenne pepper

2 pinches fresh ground black pepper

2 thin, frozen wild caught flounder fillets (about 1 oz total), defrosted

1/2 tablespoon avocado oil

Dash sea salt

Directions:

  1. Preheat oven to 400 degrees F.
  2. In a small bowl mix together all spices and set aside.
  3. Pat dry the flounder fillets with a paper towel.
  4. Dredge fillets in spice mixture so that each fillet is generously coated.
  5. Heat a cast iron skillet on medium high heat and add oil.
  6. Once oil is hot, cook the fillets in the pan for about 1 minute. Sprinkle with a dash of salt and then transfer to the oven.
  7. Cook in the oven until the spice coating is crispy and fish is fully cooked, about 5-7 minutes.

 

Nutrition Facts: 185 calories, 4 g fat, 69 mg cholesterol, 593 mg sodium, 11 g carbohydrate, 29 g protein (super satiating!)

Blackened WIld Flounder

Blackened Wild Flounder
 
Author:
Serves: 1
Ingredients
  • 2 teaspoons paprika
  • 2 teaspoons granulated garlic
  • 1 teaspoon onion powder
  • 1 teaspoon dried thyme
  • ½ teaspoon dried basil
  • ½ tablespoon dried oregano
  • 1 pinch cayenne pepper
  • 2 pinches fresh ground black pepper
  • 2 thin, frozen wild caught flounder fillets (about 5 oz total), defrosted
  • ½ tablespoon avocado oil
  • Dash of sea salt
Instructions
  1. Preheat oven to 400 degrees F.
  2. In a small bowl mix together all spices and set aside.
  3. Pat dry the flounder fillets with a paper towel.
  4. Dredge fillets in spice mixture so that each fillet is generously coated.
  5. Heat a cast iron skillet on medium high heat and add oil.
  6. Once oil is hot, cook the fillets in the pan for about 1 minute and then add a dash of salt and transfer to the oven.
  7. Cook in the oven until the spice coating is crispy and fish is fully cooked, about 5-7 minutes.
Nutrition Information
Calories: 185 Fat: 4 g Carbohydrates: 11 g Sodium: 493 mg Protein: 29 g Cholesterol: 69 mg

Buffalo Salmon

Hello Salmon Lovers! (and even those who would like to convert, we’ve got just the recipe for you! ;)) Perhaps you’re more of a fan of Buffalo wings than Salmon, but if you’re looking to get some heart healthy protein with some omega-3s, this Buffalo Salmon may just be your gateway recipe!

 

And we, both registered dietitians, personal trainers and veggie lovers, didn’t always love salmon.  We know!–you’re probably thinking blasphemy! And how could this be? The Nutrition Twins didn’t always love salmon?!  But the truth is we pride ourselves in being open-minded and after seeing how much our salmon suggestions were able to help our clients to lose weight, lower their cholesterol among other positive things, we started to incorporate a lot more salmon into our world.  And as formerly, super picky little girls, we can’t help but feel proud that we no longer just eat tuna and the white fish.  In fact, you may remember Lyssie even has a whole new adventurous fish love that you can check out here –and salmon has also entered into our lives! This recipe is just one that may help if you are on the salmon fence–or you may also enjoy these fish recipes Soy Ginger Salmon, or this Blackened Wild Flounder.

 

Plus, who doesn’t want more omega-3s for heart health benefits and the anti-inflammatory benefits—that can help with everything from your joints to even your skin?! And really, how low can you go, buffalo…salmon? Only 189 Calories, woot woot!

Buffalo_Salmon_collage_writing
By now you probably already know our fantastic friends Kimberly and Chris who shared their awesome Pizzeria at Home and their Soy Ginger Salmon (Thank you both from us all!). They sent us their photos and we were already hooked and knew we needed to make it! They found their recipe on Epicurious and we made our own lightened up version! Hello Buffalo Salmon!
Buffalo Salmon

Makes 4 servings
Ingredients
1 pound piece salmon fillet with skin
2 Tbsp light butter made from blended plant oils, no hydrogenated oil
3 tbsp hot sauce, (We used a low-sodium variety to keep the sodium down, which we recommend and our tastes buds are used to—yours can adjust too in 3 weeks training too, if you’d like :)), otherwise one such as Frank’s Redhot works, just know the sodium will be higher than listed below))
1/8 teaspoon pepper
Dash of salt, to taste, optional
4 tbsp panko (Japanese bread crumbs)
1/4 teaspoon paprika, optional
Oil in spray can for spritzing

 

Preparation

1. Preheat oven to 425°F.
2. Lightly spritz a shallow baking pan with oil.
3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
4. Set aside about half the sauce.

5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil.  Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
7. Drizzle remaining sauce on top. Serve and Enjoy!

 

We suggest serving this with a green veggie and a little bit of a whole grain for some wholesome, quality energy –boosting carbs and fiber ;)! Oh yeah!

We eat it without the skin so the nutritional information reflects that!
Nutrition Fact Per Serving (with low-sodium hot sauce and without salt to taste): 189 calories, 3 g carbohydrate, 22 g protein, 10 g fat, 2 g saturated fat, 521 mg sodium, 0 g fiber

 

Buffalo_salmon_raw, foil_logo

 

 

 

Buffalo_salmon_raw_no_saucecont

Buffalo_Salmon_Spinach

Buffalo Salmon_spin&coleslaw

Buffalo Salmon
 
Hello Salmon Lovers! (and even those who would like to convert, we’ve got just the recipe for you! ;)) Perhaps you’re more of a fan of Buffalo wings than Salmon, but if you’re looking to get some heart healthy protein with some omega-3s, this Buffalo Salmon may just be your gateway recipe! Plus, who doesn’t want more omega-3s for heart health benefits and the anti-inflammatory benefits—that can help with everything from your joints to even your skin!
Author:
Serves: 4
Ingredients
  • 1. Preheat oven to 425°F. .
  • 2. Lightly spritz a shallow baking pan with oil.
  • 3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
  • 4. Set aside about half the sauce.
  • 5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
  • 6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil. Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
  • 7. Serve drizzling remaining sauce on top. Yum and Enjoy!
Instructions
  1. Preheat oven to 425°F.
  2. Lightly spritz a shallow baking pan with oil.
  3. In a small sauce pan over medium heat melt the butter, hot sauce, paprika, and pepper and salt if you are using.
  4. Set aside about half the sauce.
  5. Add the salmon to the baking pan, skin side down. Brush the salmon with half of the sauce. Season with pepper and a dash of salt if you are using.
  6. Sprinkle the panko bread crumbs on top of the fish and spritz with oil. Place in oven until the panko turns light brown/golden and until the fish is cooked through about 15 minutes.
  7. Drizzle remaining sauce on top. Serve and Enjoy!
Nutrition Information
Serving size: 1 Serving Calories: 189 Calories Fat: 10 g Saturated fat: 2 g Carbohydrates: 3 g Sodium: 521 mg Fiber: 0 g Protein: 22 g

Soy Ginger Salmon

As you know by now, were huge fans of fish. Not only because we love the flavor and how easy it is to whip up when you’re in a hurry on a weeknight, but also because the omega 3 fats, which are especially rich in fish like sardines, herring and salmon have heart healthy and anti-inflammatory benefits. Chronic inflammation in the body leads to chronic diseases like heart disease, diabetes, cancer and arthritis and it wreaks havoc on cells in the body and contributes to age-related decline– so if we can do things to prevent it, like eating fish, sign us up! 🙂  You probably remember our Buffalo Salmon, Baked Talapia with Wild Blueberry Chipotle Chutney and Dijon Salmon Cakes  and Lyssie’s love affair with these lil’ guys and now we’ve got this to add to the list! 🙂

Soy_Ginger_Salmon_Collage_logo
Many of you have been asking for some great salmon recipes because you want to fight inflammation, aging and help your skin to look gorgeous. So the other day when our friend’s Kimberly and Chris (you may remember them from their Pizzeria At Home inspiration) told us they were whipping up one of their salmon faves, we knew we had to get the scoop!
Kimberly and Chris said they make Salmon Bulgogi, which is a Korean style dish that typically uses beef. Their recipe was from an epicurious.com recipe they saw that was rated 5 stars. Um, yay!
They gave us the recipe and we made a few changes. We are obsessed and we hope you are too!

 

 

Salmon_Bulgone_logo

Soy Ginger Salmon

Serves 4
Ingredients

2 garlic cloves, peeled, divided
1/3 cup chopped green onions
1/4 cup low-sodium soy sauce
1 tablespoon Chinese rice wine or dry Sherry
1 3/4-inch cube peeled fresh ginger
2 teaspoons sugar
1 teaspoon sesame oil
3/4 teaspoon chili-garlic sauce (see note below)
4 6-ounce skinless salmon fillets
2 teaspoon olive oil
1 large bok choy, cut crosswise into 1/2-inch-wide strips (about 7 cups)
4 ounces fresh white button mushrooms, sliced

Note: You can find this in most grocery stores in the Asian foods section or at an Asian markets.

Salmon_Bulgone_logo2

Preparation

In a blender add 1 garlic clove, the onions, soy sauce, rice wine, ginger, sugar, sesame oil and garlic sauce and blend.

Meanwhile place salmon in 11x7x2-inch glass baking dish. Spoon marinade ono top and allow to marinate 5 minutes.

Preheat oven to 500°F. Using a rimmed baking sheet, place fish, with some marinade still sticking to it on top. Move any marinade in the dish to a small saucepan.

Roast fish until just opaque in center, roughly 8 minutes.

Heat the marinde in the saucepan until it begins to boil.  Then set is aside to use for the glaze.

Meanwhile, using a large nonstick skillet, heat oil over high heat. Add bok choy and mushrooms and press in 1 garlic clove using a garlic press.

Heat for about 4 minutes.  When it’s ready mushrooms will betender and bok choy will be wilted.  Add salt and pepper to taste.

Divide the veggies over the four plates. Place salmon on top and brush fish with glaze. Enjoy! 🙂

 

Nutrition Facts Per Serving:
249 Calories, 10 g Carbohydrate, 8 g fat, 36 g protein, 4 g fiber, 5 g sugar,

 

Soy Ginger Salmon
 
Soy Ginger Salmon Serves 4
Author:
Ingredients
  • 2 garlic cloves, peeled, divided
  • ⅓ cup chopped green onions
  • ¼ cup low-sodium soy sauce
  • 1 tablespoon Chinese rice wine or dry Sherry
  • 1¾-inch cube peeled fresh ginger
  • 2 teaspoons sugar
  • 1 teaspoon sesame oil
  • ¾ teaspoon chili-garlic sauce*
  • 4 6-ounce skinless salmon fillets
  • 2 teaspoon olive oil
  • 1 large bok choy, cut crosswise into ½-inch-wide strips (about 7 cups)
  • 4 ounces fresh white button mushrooms, sliced
  • * Available in the Asian foods section of many supermarkets and at Asian markets.
Instructions
  1. In a blender, add 1 garlic clove, the onions, soy sauce, rice wine, ginger, sugar, sesame oil and garlic sauce and blend.
  2. Meanwhile place salmon in 11x7x2-inch glass baking dish. Spoon marinade ono top and allow to marinate 5 minutes.
  3. Preheat oven to 500°F. Using a rimmed baking sheet, place fish, with some marinade still sticking to it on top. Move any marinade in the dish to a small saucepan.
  4. Roast fish until just opaque in center, roughly 8 minutes.
  5. Heat the marinde in the saucepan until it begins to boil. Then set is aside to use for the glaze.
  6. Meanwhile, using a large nonstick skillet, heat oil over high heat. Add bok choy and mushrooms and press in 1 garlic clove using a garlic press.
  7. Heat for about 4 minutes. When it's ready mushrooms will betender and bok choy will be wilted. Add salt and pepper to taste.
  8. Divide the veggies over the four plates. Place salmon on top and brush fish with glaze.
Nutrition Information
Serving size: 1 Fillet with Veggies and sauce Calories: 249 Fat: 8 g Carbohydrates: 10 g Sugar: 5 g Fiber: 4 g Protein: 36 g

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