4 Ingredient Salmon

To tell you the truth, I’ve always been afraid of salmon. I order it when I eat out, but had never made it at home. But with all the nutrients that it brings to the table, its pretty much a must have in your diet! SO, here is a fool proof way to feel confident preparing delicious salmon for your family. This was my FIRST ATTEMPT, and the result was actually fantastic!

Note: Make sure to purchase Wild Caught over Farm raised. Here’s a great visual why from Prevention.com.

Additionally, wild caught salmon is higher in zinc content, and lower in saturated fat. Wild salmon wins for sure! (Look for canned wild caught salmon as well to save some $$)

Now, how to prepare fresh salmon!

4 ingredient salmon

4 Ingredient Salmon

Ingredients: (makes 4 servings)

  • 3/4 lb wild caught salmon, sliced into fillets and pulled from scales
  • 1/2 cup brown sugar
  • 2 tablespoon Dijon mustard
  • 1 tablespoon low-sodium soy sauce
  • Olive oil cooking spray

Directions:

  • Turn broiler on high, place rack about 6 inches away from top
  • Spray broiler rack with cooking spray and place salmon on broiler rack (or, as seen here, I just used a vented pizza pan over a cooking pan. Be sure to line the bottom pan with foil to catch the glaze as it melts.
  • Mix together brown sugar, mustard and soy sauce. Wisk until smooth.
  • Spoon the mixture evenly over the fillets.
  • Broil for 15 minutes.

4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient Salmon 4 Ingredient salmonNutrition:

  • 207 Calories
  • 2.2g Fat
  • 0.4g Sat Fat
  • 41mg Cholesterol
  • 435mg Sodium
  • 27g Carb
  • 18g Protein
  • 0g Fiber

*Note: much of the glaze melts off. These nutrition facts reflect the whole of the ingredients, so carb and sodium content is most likely greatly reduced after cooking.

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Easy Basil Veggie Mix

Are you tired of side salads, having trouble getting your veggies in every day? Here is an amazing recipe that you can make in bulk and it will keep for days. You can pack with your lunch or serve as a side with dinner!

Modified from this Green BEAN recipe, this easy recipe is one for the keeps!

Easy Basil Veggie Mix

Veggie MixIngredients:

  • 1 12oz bag frozen corn
  • 1 12oz bag frozen cut green beans
  • 1 pint cherry tomatoes
  • 1 oz fresh basil leaves
  • ¼ cup olive oil
  • 8oz low-fat feta cheese crumbles
  • Salt and pepper to taste

Directions:

  • Cook frozen veggies according to package, cutting back on cooking time slightly. Drain and rinse with cold water, let cool.
  • Cut cherry tomatoes in half.
  • In small food processor or blender, blend basil and olive oil.
  • Mix all veggies and toss in oil. Top with feta, salt and pepper to taste.
  • Refrigerate for at least 30 min before serving.
  • Enjoy!!!!!!!!

Pan Fried Quinoa Patties

When it comes to eating grains, your best bet is to eat “intact grains.” What does that mean? That means go for products that contain the grain in its whole, natural form.

Intact Grains:

  • Barley
  • Oats
  • Brown Rice
  • Quinoa
  • Millet
  • Buckwheat

Want to go a little more in depth? This is a reader-friendly article on Intact Grains – lots of good info!

Now, back to my favorite intact grain…quinoa! Technically a seed, you use it much like you would rice. Its gluten free, and…bonus…it has 8g of protein per cup!

Finally, an AMAZING quinoa recipe!

Modified from this Cheryl Style Recipe, these are easy, nutritious and delicious! Seriously, these are amazing! No joke, these are (proven) husband and kid friendly!

 Pan Fried Quinoa Patties (makes about 8 patties)

Quinoa Patties Ingredients:

  • 2 ½ cups cooked quinoa, cooled
  • 4 cups kale, cleaned, deveined, chopped small
  • 3 eggs, whisked
  • 1 tsp salt
  • ½ yellow (or white) onion, diced small
  • 1 bushel green onion, chopped
  • ½ cup Parmesan, grated
  • 2 tsp minced garlic
  • ¾ cup finely ground bread crumbs (use gluten free breadcrumbs to make this dish gluten free)
  • 2 Tbsp olive oil (plus more for frying)

 Directions:

  • Mix cooked quinoa, eggs, Parmesan, green onion and salt in large mixing bowl.
  • Heat 2 Tbsp olive oil in pan over medium heat. Sautee onion and garlic until soft, about 3 minutes. Add kale and cook until kale is bright green and soft.
  • Add kale mixture to quinoa mixture, then add breadcrumb. Mix well.
  • Form patties using ½ cup of mixture.
  • On clean pan over medium heat, add enough oil to coat bottom of pan.
  • Pan fry patties in oil approximately 5 minutes per side.
  • Enjoy!

 Nutrition: (per patty)

  • 228 Calories
  • 13g Fat
  • 3g Saturated Fat
  • 76mg Cholesterol
  • 502mg Sodium
  • 40g Carbohydrate
  • 13g Protein

Note: Per patty, you meet 106% of your Vitamin A needs for the day and 67% of your Vitamin C needs!

Fish for Fifteen

North Myrtle Beach was our family vacation destination this year. And with all the new babies around, we had a BLAST! We took turns cooking each night, and my husband and I prepared Spicy Fish Tacos for the group! WARNING: These are healthy, but SPICY! I LOVE spice, but its not for everyone. To decrease the heat, decrease the amount of adobo sauce used – use as little as a couple tablespoons. Remember, when preparing food for others, it’s a great time to prove that healthy can be tasty!!

Myrtle Beach

My Mom and Dad, siblings, in-laws, and nieces and nephews

Here is the fam – had to show them off:)

Myrtle Beach

My brother (Mark) and sisters (Kristin and Sherri)

Alright, taco time!

Spicy Fish TacosSpicy Fish Tacos (15 Servings – 3 tacos each)

Ingredients

Marinade

  • 4 lbs tilapia (diced in 2 inch pieces)
  • 1 cup lemon juice
  • 12 tbls minced garlic
  • 4 tbls olive oil

Sauce

  • 16oz light sour cream
  • 7oz can adobo sauce with peppers (remove peppers, use sauce only)
  • 4 tbls lime juice
  • 1/2 tsp cumin
  • 1/2 tsp chili powder
  • 1 tsp Black and Red seafood seasoning (Penzey’s Spice – Option: Old Bay)

Toppings/Extras

  • 45 small corn tortillas
  • 2 large tomatoes, diced
  • 1 bag shredded cabbage
  • 5 lime wedges, frothed
  • chopped cilantro to garnish

Directions

  • Place 1 lb of diced fish with 1/4 of marinade ingredients in each bag. Mix and refrigerate for 30 min.
  • Mix sauce ingredients and refrigerate until served.
  • Chop tomatoes, limes, and cilantro for serving.
  • Place fish on baking sheet (did about a pound and 1/2 on one large baking sheet and cooked all in about 3 rounds of broiling) and broil on high for about 7 minutes.
  • Per taco: 3-4 pieces of fish, cabbage, tomato, sauce, cilantro, and squeezed lime juice from lime wedge

*Dish was served with jasmine rice and guacamole

*Remember, for a quick fish taco night (with a lot less heat), try my Breezy Fish Tacos

1 lb of fish per bag with 1/4 of ingredients list

My husband modeling my marinade:)

Spicy Sauce

Sauce pre mixed

Tilapia

Spread fish evening on baking sheet when broiling

Buffet Style

Toppings served buffet style

Buffet style Spicy Fish Tacos Spicy Fish Tacos

Nutrition (per serving)

  • 380 Calories
  • 10g Fat
  • 2g Saturated Fat
  • 76mg Cholesterol
  • 148mg Sodium
  • 35g Carbohydrates
  • 5g Fiber
  • 34g Protein