Citrus-Balsamic Salmon & Spinach

I love fish.  This recipe uses tasty salmon and is gluten-free, dairy-free, heart-healthy, omega-3 loaded, and delicious.  Be sure to use Wild Alaskan Salmon if you can, as it is the most sustainable (vs. farmed or from other regions which don't use sustainable fishing methods).  In addition to wild salmon from Alaska being better for the environment/fish population, wild is also nutritionally healthier than farmed.  This recipe is simple, light and perfect for summer, especially with the citrus flavors.  I adapted this recipe from one I found at Whole Foods. 

Ingredients:

4 Salmon Fillets
1/4 Cup Balsamic Vinegar
1-2 Tbsp. Orange Zest (zest from one small orange)
1/4 Cup Lemon Juice
1 tTbsp. Honey Mustard
3 Tbsp. Olive Oil

Directions:

1.  Preheat oven to 400 degrees F.  Line a baking sheet with foil and spray with cooking spray.
2.   Whisk together balsamic vinegar, orange zest, lemon juice, honey mustard, and olive oil in a medium bowl.  Place salmon fillets in a dish and pour marinade over them.  Refrigerate for 30 min to 1 hour.
3.  Remove salmon from marinade. Pour marinade into a small pot and boil over medium heat to reduce by half.
4. Meanwhile, place salmon fillets on baking sheet.  Bake for 10-12 minutes, or until fish is cooked through. 
5.  Serve salmon over a bed of fresh steamed spinach, seasoned lightly with sea salt and black pepper.   Drizzle salmon with citrus-balsamic-reduction sauce.

Enjoy!

Nutrition

Per Serving (254g-wt.): 320 calories (130 from fat), 15g total fat, 2g saturated fat, 34g protein, 10g total carbohydrate (0g dietary fiber, 7g sugar), 95mg cholesterol, 180mg sodium

Asparagus Stuffed Chicken

Three things make Asparagus Stuffed Chicken really awesome: 1) It looks and tastes like an elegant, impressive gourmet meal; 2) It's really quick and easy to make; and 3) It's healthy!

Ingredients:
(4 servings)

• 4 Chicken Breasts (recommend organic)
• 20 Asparagus Spears (with hard ends snapped or cut off)
• 1/4 cup Butter, melted
• 1/4 cup Dijon Mustard
• 2 Garlic Cloves, chopped (or 1 Tbsp. minced garlic)
• 1/4 cup Dry White Wine
• 
  
• 1/4 cup Bread Crumbs (crushed crackers also works)
• 2 Tbsp. Parmesan cheese
• 1/2 tsp. Parsley (dried)

Directions:
1) Preheat oven to 350 degrees F.
2) Flatten chicken to 1/4" thickness.
3) Coat a baking sheet with butter-flavored cooking spray.
4) Combine the butter, Dijon mustard, garlic, and wine in a bowl. Dip the chicken breasts into the mixture and place on baking sheet.
5) Place 5 asparagus spears on each chicken breast. Fold the chicken breast over the asparagus and secure with a toothpick. Turn the chicken seam-side down.
6) Mix the bread crumbs (or crackers), Parmesan cheese, and Parsley.
7) Sprinkle 1/4 of the breadcrumb mixture onto each chicken breast (see photo).


8) Bake for 30 minutes.
9) Remove toothpick and serve with a whole-grain pasta, brown rice, or a green salad.

Pair with a light Sauvignon Blanc or my personal go-to for most chicken or fish entrees--a dry Chardonnay.