Rice-Free Salmon Teriyaki

Salmon Teriyaki

Craving take-out? I promise, this is better! This simple dish is a great way to fuel up with protein, healthy omega-3 fatty acids, vitamins and minerals without overdoing the carbs and calories. Load up on vitamins A, C, K and folate with this dish, as well as potassium and zinc. Also, salmon contains high levels of omega-3 fatty acids. The American Heart Association recommends consuming at least two (3.5 oz) servings of omega-3 fatty acids per week, since omega-3 fatty acids may decrease inflammation within the body, which could lower your risk for developing heart disease. This dish supplies almost an entire week’s worth of these anti-inflammatory fatty acids. And the best part is it only takes about a half hour to prepare!

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Ingredients (serves 1):

5 oz wild salmon, raw

1 C broccoli florets, chopped

1/2 medium zucchini, sliced and sliced again into quarters

1/4 C carrots, sliced

1/2 red bell pepper, chopped

1/4 C white button mushrooms, chopped

1/4 C onion, chopped

3 Tbsp Teriyaki marinade (I like Whole Foods’ “Very Teriyaki Marinade” sold by the fresh fish or Newman’s Own Teriyaki Marinade)

1 tsp olive oil

Dash ground black pepper

Nonstick vegetable oil cooking spray

Ready to bake in the oven!

Ready to bake in the oven!

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Spray casserole dish (or cookie sheet, or whichever you prefer to use for the salmon) with nonstick vegetable oil cooking spray. Place salmon in dish and spread 1.5 Tbsp Teriyaki marinade over fish. Place in oven and bake until cooked through (approximately 25 minutes).

3. Heat olive oil in medium sized skillet over medium heat. Add onions and cook 2-3 minutes. Add bell pepper, mushrooms and zucchini and cook another 10 minutes.

4. Place chopped broccoli and sliced carrots in microwave-safe bowl and cover with wax paper. Place in microwave (on high) for 1-2 minutes, until vegetables are bright in color and softened (but not soft).

5. Add broccoli and carrots to skillet. Add remaining 1.5 Tbsp Teriyaki marinade and stir. Cook for another 2-3 minutes.

6. Transfer vegetables from skillet on to a plate. Top with baked salmon and enjoy!

The Goods: What’s Inside? 

Nutritional Analysis Per Serving:

Calories 469 calories, Total Fat 21 g, Saturated Fat 4 g, Cholesterol 84 mg, Carbohydrates 39 g, Fiber 6 g, Protein 34 g, Sodium 1136 mg, Calcium 158 mg

Now just combine with salmon and serve!

Now just combine with salmon and serve!

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Simply Baked Salmon

Simply Baked Salmon

As the weather gets warmer, I love buying fresh fish and making it myself. Fish is a light alternative to other animal proteins and offers a ton of nutrients for relatively few calories. Specifically, salmon offers up a hearty serving of omega-3 fatty acids, which have anti-inflammatory properties. This simple salmon dish is easy to make and great for beginners. Also, it’s super healthy and serves up a delicious plate of nutrients that you can feel good about eating!

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Ingredients (serves 1):

6 oz salmon fillet (*Note: Try to find wild salmon if you can!)

1 tsp extra virgin olive oil

juice from 1/2 lemon

1/8 tsp garlic powder

1/8 tsp ground black pepper

1/8 tsp garlic powder

dash salt

dash cayenne pepper

Nonstick vegetable oil spray

Directions:

1. Preheat oven to 350 degrees Fahrenheit. Spray casserole dish with nonstick vegetable oil cooking spray and place salmon fillet in dish.

2. Drizzle olive oil over salmon. Add lemon juice and spices. If needed, take a knife to gently rub spices and marinade over salmon evenly.

3. Bake salmon in oven for 20-25 minutes, until the fish reaches an internal temperature of 165 degrees Fahrenheit. The fish should flake easily with a fork. Enjoy!

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

Calories 398 calories, Total Fat 26 g, Saturated Fat 5 g, Cholesterol 107 mg, Carbohydrates 3 g, Fiber 0 g, Protein 38 g, Sodium 259 mg, Calcium 28 mg

I ate my baked salmon with quinoa and mixed veggies!

I ate my baked salmon with quinoa and mixed veggies!

 

Baked Halibut with Pineapple Salsa

Baked Halibut with Pineapple Salsa

Pineapple salsa will spice up any plain fish dish – and add a hearty serving of fruits and veggies! This fresh, homemade salsa offers lycopene, an antioxidant found in tomatoes, along with the heat of a jalapeno pepper and the sweetness of pineapple. Although I used halibut in this recipe, any white fish will do. I’ve made this before using sea bass and prefer the less oily texture of the halibut with the salsa. My main suggestion? Try to opt for a wild-caught fish!

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Ingredients (serves 2):

12 oz wild-caught Halibut (or any other white fish of your choice), divided into two, 6-oz portions

1 tsp olive oil

4 roma tomatoes

1 C cubed pineapple

1/2 jalapeno pepper (seeds removed if you don’t want the salsa very spicy)

1/2 small red onion

3 Tbsp fresh cilantro, stems removed (about 5 sprigs)

dash salt

dash ground black pepper

1/8 tsp garlic powder

nonstick vegetable oil cooking spray

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Fresh pineapple salsa!

Directions:

1. Preheat oven to 360 degrees Fahrenheit.

2. Spray casserole dish with nonstick vegetable oil cooking spray. Place halibut in casserole dish and drizzle olive oil over fish, distributing it evenly. Sprinkle salt, pepper and garlic powder over each fish fillet. Set aside.

3. Dice tomatoes, onion, jalapeno and pineapple. Combine in bowl.

4. Rinse cilantro leaves and pat dry. Finely chop cilantro and add to salsa. Add salt and ground black pepper to taste. Combine well and set aside.

5. Bake fish in oven until flakey and opaque, approximately 25 minutes. The internal temperature of the fish should reach 145 degrees Fahrenheit.

6. Remove fish from oven and top each fillet with salsa. Make sure to save some salsa on the side to scoop up with veggies and/or tortilla chips! Enjoy!

 

 

The Goods: What’s Inside?

Nutritional Analysis Per Serving:

*1 serving is 1 6 oz fillet with half of the salsa

Calories 340 calories, Total Fat 8 g, Saturated Fat 1 g, Cholesterol 70 mg, Carbohydrates 20 g, Fiber 3 g, Protein 48 g, Calcium 138 mg, Sodium 206 mg

Baked halibut - ready to top with the pineapple salsa!

Baked halibut – ready to top with the pineapple salsa!

 

 

Salmon and Cabbage Salad With Grated Ginger

Salmon and Cabbage Salad with Grated Ginger

This salmon salad will shake up your salad routine and get you excited for a plate full of veggies – and hearty salmon! Cabbage is a cruciferous vegetable and can grow in cool temperatures, so this salad is perfect for the fall and winter months, when vegetables can seem scarce. Plus, consuming at least two 6 oz portions of salmon per week supplies your weekly recommended amount of omega-3 fatty acids, which aid in reducing inflammation. Fresh ginger and a light drizzle of dressing spice up this salad and give it a distinct flavor that is anything but boring!

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Ingredients (serves 1):

6 oz salmon fillet

1/4 small head cabbage (doesn’t matter which color- whichever you prefer!)

1 large carrot

2 Tbsp ginger or miso dressing (I recommend 365 Ginger Soy Vinaigrette)

Non-stick vegetable oil cooking spray

1/4 tsp garlic powder

1/4 tsp ground black pepper

1/4 tsp onion powder

1/8 tsp fresh ginger, grated (I use a cheese grater)

Directions:

1. Preheat oven to 350 degrees Fahrenheit.

2. Spray casserole dish with cooking spray. Place salmon fillet in casserole dish.

3. Season salmon with spices (garlic powder, onion powder, ground black pepper and grated ginger).

4. Place salmon in oven. Bake 15-20 minutes, or until cooked through (reaching an internal temperature of 145 degrees Fahrenheit).

5. While salmon is in oven, chop cabbage. Place cabbage in strainer and rise. Dry thoroughly. Transfer cabbage to plate.

6. Skin, wash and dry carrot. Shred carrot over cabbage using a cheese grater.

7. Remove salmon from oven and let cool for 2-3 minutes.

8. Place salmon on top of salad. Drizzle dressing over salad. Serve.

The Goods: What‘s Inside?

Nutritional Analysis Per Serving

Calories 371 calories, Total Fat 11 g, Saturated Fat 1 g, Cholesterol 114 mg, Carbohydrates 21 g, Fiber 6 g, Protein 47 g, Calcium 139 mg, Sodium 511 mg

*note: If you are concerned about your sodium intake, try to look for a low-sodium salad dressing. Also, you can make your own dressing using low-sodium soy sauce and mustard!

Fishing Around For A New Dinner Idea? Try This Fresh Catch!

Parmesan Crusted Halibut

*note: feel free to substitute with any other whitefish (cod, tilapia, sea bass, etc.)

Fuel up with this healthy fish dish – filled with protein and parmesan crusted goodness! Whole wheat breadcrumbs add more fiber than traditional breadcrumbs, while also offering a satisfying crunch! Halibut, sea bass and other similar fish offer a ton of protein for few calories, which helps to keep you feeling full  -nothing fishy about this healthy dish! Serve with a veggie side dish, such as oven roasted asparagus, to round out the meal and fuel up with fiber, protein and healthy fats!

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Ingredients (serves 4):

1 lb (16 oz) halibut (or other whitefish)

1/4 C whole wheat breadcrumbs

1 tsp garlic powder

1/2 tsp ground black pepper

1/2 tsp paprika

2 Tbsp grated parmesan cheese

1 Tbsp olive oil

IMG_0561Directions:

1. Preheat oven to 350 degrees.

2. Place fish in casserole dish. Drizzle olive oil over fish.

3. Combine breadcrumbs, garlic powder, black pepper and paprika in small bowl. Cover fish with seasoned breadcrumbs.

4. Sprinkle parmesan cheese over fish.

5. Bake in oven until cooked through – about 25-30 minutes. Fish should reach an internal temperature of 165 degrees and should be flakey. Serve hot.

The Goods: What’s Inside?

Nutritional Analysis Per ServingIMG_0563

Calories 186 calories, Fat 7 g, Saturated Fat 1 g, Cholesterol 38 mg, Carbohydrates 4 g, Fiber 1 g, Sugar 0 g, Protein 26 g, Sodium 105 mg, Calcium 82 mg