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Sheet Pan Roasted Salmon with Kale and Golden Beets

We especially love the New Year! Why you ask? As registered dietitians and gals who love our veggies (and yes, our sweets too! 🙂 ), we find that our clients- and most of you- are working to get more veggies in your life and you come to us asking for help to make your goal a reality. Yahoo! This is like Christmas all over again for us, but in January! No need to ask these veggie-obsessed twins twice! 😉 We live for sharing easy, delicious ways to get more of ‘em!  We witness the power of veggies on a daily basis–they help to get (and keep) waistlines trim while packing in nutrients and disease-fighting antioxidants, anti-inflammatories and fiber, keeping your digestive tract healthy and promoting a flat-belly by flushing out waste from the colon.

 

 

 

If you’re goal is weight-loss and a flat belly say hello to your secret weapon… veggies (oh yeah!).  They fill you up with so few calories and crowd out more calorie-dense items, making weight loss much easier! And we’re always encouraging our clients to get as many as they can, at every meal. When it comes to getting or staying healthy and fighting diseases including cancer, heart disease and diabetes and helping your skin to look its’ best, veggies are a powerhouse (after all, that’s what compelled us to write our latest book,  The Nutrition Twins’ Veggie Cure!—so that we could help everyone find easy solutions to get more veggies in their life!).

 

 

Our clients tell us that even when they’re working hard to eat veggies, one of their biggest struggles is finding time to wash and prep them when they’re tired or in a hurry or don’t have time or energy on a busy weeknight…

SCORE!! An awesome solution…

 

So when Mann’s reached out with us to work with them and spread the word about their new Veggie Slaw Blends, we jumped at the opportunity. We mean really, is there anything better than delicious, ready-to-go, crisp and crunchy nutrient-packed veggies blends that you can simply throw in a salad, burrito, wrap, or include in any meal you’re making? We don’t think so! 😉 As Mann’s says “We created the perfect veggie blends so that you don’t have to” and boy, they weren’t kidding! It’s so nice to have the veggie combos prepared and ready and Mann’s has several different blends! Honestly, we didn’t know which variety to start creating with since they all are so delicious, but we went for the Kale Beet Blend first – and that’s how we created this Sheet Pan Roasted Salmon with Kale and Golden Beets. We’re super excited to share it with you and can’t wait for you to make veggie your resolution a reality.

Brace yourself…This meal is about to be your new bestie. The sweet roasted Kale Beet Blend is addictive and knowing you can toss this all in one pan and have an insanely delicious, satisfying and filling meal in less than 15 minutes is awesome! You may want to make it every night. Don’t let us stop you! 🙂

 

 

One Pan Roasted Salmon & Kale Beet Slaw

This super fast and easy weeknight dinner is a bursting with flavor. Toss everything in a sheet pan and in less than 15 minutes, dinner is served! Enjoy it with a side (about ½ cup) of brown rice.

Makes 2 servings

Ingredients:
1 8-oz bag Mann’s Kale Beet Blend
1 teaspoon olive oil
2 cloves garlic, crushed or minced
2 4-oz salmon filets
Juice of half a lemon
Dash of salt and pepper

Directions:
1. Preheat oven to 400°F. Line a sheet pan with foil.
2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.

5. Serve with a side of brown rice.
6. Enjoy!

Nutrition info per serving:
241 calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein

Nutrition info per serving including ½ cup of brown rice:

305 calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

One Pan Roasted Salmon and Kale Beet Slaw
 
Author:
Recipe type: Easy Dinner or lunch
Serves: 2
Ingredients
  • 1 8-oz bag Mann’s Kale Beet Blend
  • 1 teaspoon olive oil
  • 2 cloves garlic, crushed or minced
  • 2 4-oz salmon filets
  • Juice of half a lemon
  • Dash of salt and pepper
Instructions
  1. Preheat oven to 400°F. Line a sheet pan with foil.
  2. Spread the Kale Beet Blend onto the sheet pan and add the olive oil and garlic. Toss to coat, then spread into a single layer, clearing two holes for the salmon filets.
  3. Place the salmon filets on the sheet pan and squeeze the lemon juice over them.
  4. Sprinkle the whole pan with a dash of salt and pepper, then bake for 12 minutes, until the salmon is cooked through.
  5. Serve with a side of brown rice.
  6. Enjoy!
  7. Nutrition info per serving:
  8. calories, 9.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 12.5 g carbs, 5.4 g fiber, 2 g sugar, 26.3 g protein
  9. Nutrition info per serving including ½ cup of brown rice:
  10. calories, 11.5 g fat, 1.4 g sat fat, 157.5 mg sodium, 28 g carbs, 7.5 g fiber, 2 g sugar, 28.3 g protein

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.

DIY Brown Rice Salmon Sushi

We remember the first time we tried sushi. We didn’t grow up with it and didn’t instantly love it, but by the time we downed our second sushi piece, the love affair was beginning. And a little wasabi and a little low-sodium soy sauce later… and we were hooked. Every chance we got, we were going out for sushi. As you can imagine, it wasn’t long before we were wondering how we could make it ourselves with some brown rice for some extra fiber! 😉

As registered dietitians, one of the first things that we tell our clients to focus on at each meal is protein and fiber. The combination will help to keep you lean by filling you up with few calories and then staving off hunger (oh yeah, gotta love it!). And we’re always working to create food that explodes with flavor while also being satisfying and gentle on the waistline, so this meal does just that! Calling all sushi lovers… this meal is for you…

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

 

Mini Frittata Muffins

Spaghetti Squash with Red Lentil Pumpkin Sauce

Black Bean Quinoa Chili with Avocado

Lentil Vegetable Soup

Soy Ginger Salmon

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The salmon is rich in protein to keep you satisfied, as well as omega-3 fatty acids that help to calm inflammation that damages your body and leads to disease. The fiber and nutrient-rich carbs from the brown rice provide energy. The veggies are packed with fiber and phytonutrients to keep you healthy and fight disease!

Ordering sushi in a restaurant or buying it prepackaged usually means you don’t have much control over the ingredients. By making your own, you can avoid the extra salt, fat (thanks to frying, mayonnaise and “spicy” sauces) and even sometimes, sugar that’s often added. Feel free to mix and match the veggies with your favorites!

FYI—many of our clients who frequently eat sushi that contains tuna have been tested and have high amounts of mercury in their blood. When they choose salmon instead, they no longer risk mercury toxicity.

 

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DIY Brown Rice Salmon Sushi

Makes 2 servings

 

Ingredients

1 1/2 cups cooked brown rice

2 Tbs. brown rice vinegar

1 1/2 tsp. low-sodium soy sauce

1/4 tsp. freshly grated ginger

1 green onion, chopped

1/2 cucumber, sliced into thin strips

1 cup baby spinach, roughly chopped

2 small carrots, sliced into thin strips

4 ounces canned salmon (without salt), drained well (if you’re concerned about farm-raised salmon, choose sockeye Alaskan salmon—it is wild)

4 nori seaweed sheets

Directions:

1. Combine brown rice, vinegar, soy sauce, ginger, and green onion in a large bowl.

2. Assemble sushi rolls by placing one sheet of nori, shiny side down, on a cutting board and layering with about 1/3 cup of rice mixture, veggies, and 1 ounce of salmon. Gently roll into a log and slice crosswise into desired number of pieces. Repeat with the remaining nori sheets. Enjoy!

 

Nutrition Facts (2 full rolls per serving): 291 Calories, 6 g Fat, 1 g Saturated Fat, 25 mg Cholesterol, 223 mg Sodium, 43 g Carbohydrate, 5 g Fiber, 4 g Sugar, 17 g Protein

 

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DIY Brown Rice Salmon Sushi
 
Prep time
Total time
 
Author:
Serves: 2
Ingredients
  • 1½ cups cooked brown rice
  • 2 Tbs. brown rice vinegar
  • 1½ tsp. low-sodium soy sauce
  • ¼ tsp. freshly grated ginger
  • 1 green onion, chopped
  • ½ cucumber, sliced into thin strips
  • 1 cup baby spinach, roughly chopped
  • 2 small carrots, sliced into thin strips
  • 4 ounces canned salmon (without salt), drained well (if you’re concerned about farm-raised salmon, choose sockeye Alaskan salmon—it is wild)
  • 4 nori seaweed sheets
Instructions
  1. Combine brown rice, vinegar, soy sauce, ginger, and green onion in a large bowl.
  2. Assemble sushi rolls by placing one sheet of nori, shiny side down, on a cutting board and layering with about ⅓ cup of rice mixture, veggies, and 1 ounce of salmon. Gently roll into a log and slice crosswise into desired number of pieces. Repeat with the remaining nori sheets. Enjoy!
Nutrition Information
Serving size: 2 full rolls Calories: 291 Fat: 6 Saturated fat: 1 Carbohydrates: 43 Sugar: 4 Sodium: 223 Fiber: 5 Protein: 17 Cholesterol: 25

Brown_Rice_Salmon_Sushi_Collage

Salmon Cakes with Chia and Lemon Zest

Looking for an easy weeknight recipe that also gives you those omega -3, heart healthy fats to give your skin a rockin’ complexion and help calm your insides by fighting the damage done from inflammation? You have met your weeknight Wonder!  These Salmon Cakes with Chia and Lemon Zest hit the spot and are super easy to make.  We didn’t realize how much the salmon cakes had us at “lemon zest” until we ate them.  Surprisingly, these are addictive–watch out!  Your skin’ll thank you! 🙂

 

Want some other fish yumsters?  Try our Soy Ginger Salmon, Buffalo Salmon, Baked Talapia with Wild Blueberry Chipotle Chutney and Dijon Salmon Cakes

Salmon&_Chia_Cakes_further_away

Salmon Cakes with Chia and Lemon Zest

Serves 3

• Prep time 15 Minutes
• Cook Time 8-10 minutes

Ingredients

  • 14-1/2 ounces boneless, skinless pink salmon, drained
  • 2 teaspoons chia seeds
  • 2-1/4 teaspoons lemon peel
  • 4 tablespoons, plus two teaspoons Greek nonfat yogurt
  • 2 tablespoons plus an additional tablespoon whole grain Dijon mustard, divided
  • 2 teaspoons white horseradish, shredded, divided, optional
  • 1/2 cup diced celery
  • 1/4 cup diced red cabbage
  • Salt and pepper, to taste
  • 1 tablespoon freshly squeezed lemon juice
  • 3 cups spinach
  • 1 tomato, sliced

 

Directions
1. Mix the salmon, lemon peel, yogurt, mustard, and  horseradish in a medium bowl using a fork. Add the celery and cabbage. Add freshly ground black pepper and salt, to taste. Mix thoroughly.

2. Spray a medium skillet (nonstick works great if you have one!) with canola oil cooking spray.  Heat for one minute.

3. Divide the salmon mixture into 6 round patties, each 1/2- inch thick. Lower the heat to low and place the patties in the pan. Cook 2 minutes per side, then flip and cook 1 minute more, or until heated through and lightly browned.

4. Combine the remaining 2 teaspoon Greek nonfat yogurt, 1 tablespoon mustard, and 1 teaspoon horseradish and 1 tbsp lemon juice in a small bowl. Spoon on top of the salmon cakes.

Suggested serving: With spinach and tomatoes, yum!

Nutrition Facts Per serving (2 salmon cakes): Calories 260, Protein 33g, Carbohydrates 14g, Fat 7g, Saturated Fat 1g, Cholesterol 55g, Sodium 360mg, Fiber 8g, Sugar 4g

Salmon Cakes with Chia and Lemon Zest
 
Prep time
Cook time
Total time
 
Author:
Serves: 3
Ingredients
  • 14-1/2 ounces boneless, skinless pink salmon, drained
  • 2 teaspoons chia seeds
  • 2-1/4 teaspoons lemon peel
  • 4 tablespoons, plus two teaspoons Greek nonfat yogurt
  • 2 tablespoons plus an additional tablespoon whole grain Dijon mustard, divided
  • 2 teaspoons white horseradish, shredded, divided, optional
  • ½ cup diced celery
  • ¼ cup diced red cabbage
  • Salt and pepper, to taste
  • 1 tablespoon freshly squeezed lemon juice
  • 3 cups spinach
  • 1 tomato, sliced
Instructions
  1. Mix the salmon, lemon peel, yogurt, mustard, and  horseradish in a medium bowl using a fork. Add the celery and cabbage. Add freshly ground black pepper and salt, to taste. Mix thoroughly.
  2. Spray a medium skillet (nonstick works great if you have one!) with canola oil cooking spray.  Heat for one minute.
  3. Divide the salmon mixture into 6 round patties, each ½- inch thick. Lower the heat to low and place the patties in the pan. Cook 2 minutes per side, then flip and cook 1 minute more, or until heated through and lightly browned.
  4. Combine the remaining 2 teaspoon Greek nonfat yogurt, 1 tablespoon mustard, and 1 teaspoon horseradish and 1 tbsp lemon juice in a small bowl. Spoon on top of the salmon cakes.
  5. Suggested serving: With spinach and tomatoes, yum!
Nutrition Information
Serving size: 2 salmon cakes Calories: 260 Fat: 7g Saturated fat: 1g Carbohydrates: 14g Sugar: 4g Sodium: 360mg Fiber: 8g Protein: 33g Cholesterol: 55g

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

soy_ginger_salmon_logo_1above

Lemon Dill Salmon

Growing up, our mom always made a chicken and veggie soup with dill. Recently we were at a restaurant where we both ordered salmon. We both instantly said that it reminded us of flavors of our mom’s cooking—we recognized the dill immediately!) and we knew we had to make Dill the next Culinary Corner spice–especially after you told us you loved it in our Skinny Egg Salad Sandwiches –thank you! 🙂 🙂

Dill Weed Salmon

Dill is also known as dill weed and is made of the green leaves from the dill plant and has an aromatic and pleasant smell with a warm taste. It’s in the parsley family and if you’ve used it before, you realize that it’s one of those flavors that seems to lose it’s’ flavor quickly, so we recommend that if you buy it fresh and, use it right away. It’s great in eggs, soups and with meats and fishes and you’ve likely had it in a potato, egg or tuna salad. It’s popular in Mediterranean dishes and Eastern Europe (probably a reason our mom was throwing it in her soup–she learned from her Eastern European mom!)

Pssst…if you’re not a fan of dill or are looking for other of our salmon recipes check out our Buffalo Salmon and Soy Ginger Salmon  or our Dijon Salmon Cakes!

Dill’s Health Benefits—Two of Our Faves:

• Thanks to it’s’ volatile oils it helps neutralize certain carcinogens, such as the benzopyrenes that are part of cigarette smoke, charcoal grill smoke, and the smoke produced by trash incinerators.

• It helps protect the body against oxidized molecules that damage it. (Yet another way that dill fights against cancer!)

So if you don’t already have dill weed in your kitchen, next time you go to the grocery store pick some up so you can whip up this Lemon Dill Salmon!!
Lemon Dill Salmon
Serves: 2

Ingredients

2 salmon fillets (3 oz. each)
Oil in a spray jar (we put our own oil in a spray container and recommend this)
2 Tbsp fat free Greek yogurt or sour cream
2 tsp dill weed, dried or 2-1/2 Tbsp chopped fresh dill
1 1/2 tsp lemon juice

Directions

1. To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared.
2.To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil.
3. Cook salmon steaks until flaky and lightly brown, flipping only once.
4.Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets.

5. Enjoy!!

Nutrition Facts: 140 calories, 3 g fat, 0 g saturated fat, 62 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 17 g protein

For more than 100 delicious recipes like this, a 10-day Weight Loss Jumpstart and Detox Plan, plus a GET HEALTHY plan please check out The Nutrition Twins’ Veggie Cure

 

Lemon Dill Salmon
 
Nutrition Facts: 140 calories, 3 g fat, 0 g saturated fat, 62 mg sodium, 2 g carbs, 0 g fiber, 0 g sugar, 17 g protein
Author:
Serves: 2
Ingredients
  • 2 salmon fillets (3 oz. each)
  • Oil in a spray jar (we put our own oil in a spray container and recommend this)
  • 2 Tbsp fat free Greek yogurt or sour cream
  • 2 tsp dill weed, dried or 2-1/2 Tbsp chopped fresh dill
  • 1½ tsp lemon juice
Instructions
  1. To make the dill weed sauce, stir yogurt (or sour cream), lemon juice and dill until well-mixed. Refrigerate until salmon is prepared.
  2. To cook the salmon fillet; heat up the grill or broiler. Once heated, spray moderately with oil.
  3. Cook salmon steaks until flaky and lightly brown, flipping only once.
  4. Remove fillet from grill once done. Pour dill sauce on top, spreading evenly between both salmon fillets.
  5. Enjoy!!