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

Chili-Roasted Salmon with Cilantro Cream Sauce

Happy Cinco de Mayo!  Considering that May 5th is the day before my birthday, I always especially enjoyed the festivities of Cinco de Mayo because (as a child) it felt like a big huge birthday celebration for me.  :)  This Mexican-inspired recipe is absolutely delicious and provides a ton of healthy heart-brain-eye-healthy omega-3s (among a number of other nutrients).  I adapted this recipe slightly from one I found in Fitness Magazine.  Enjoy!  

Ingredients:

4 Tablespoons Lime Juice
2 Teaspoons Minced Garlic
2 Teaspoons Chili Powder
2 Teaspoons Ground Cumin
3 Teaspoons Olive Oil
4 4-Ounce Salmon Fillets (Wild-Caught, Skinless)
3 cups Frozen Corn Kernels, Thawed
1 Bell Pepper, Sliced (I used Green, could use Red)

3 Tablespoons Minced Onion (or Sliced Red Onion)
Sea Salt
Black Pepper
1/3 Cup Sour Cream (light, organic)
2 Tablespoons Chopped Fresh Cilantro (or 2 Teaspoons Dried Cilantro)

Directions:
1. Preheat the oven to 400 degrees. Line 2 large baking sheets with aluminum foil and spray with cooking spray. In a small dish, mix together half the lime juice with garlic, chili powder, cumin, and 1 teaspoon olive oil. Add salmon and coat in sauce.  Set aside.
2. In a medium bowl, toss together corn, bell pepper, onion, and remaining olive oil. Spread corn mixture on one of the baking sheets.  

3. Remove salmon from marinade and place on second baking sheet. 

4.  Drizzle remaining chili-salmon marinade over corn mixture. Season salmon and corn with sea salt and black pepper.  

5.  Place both baking sheets in the oven and roast for 10-12 minutes, until fish is just cooked through and vegetables are tender (stir corn mixture once if desired).
6. Combine sour cream, cilantro, and remaining lime juice. Place one salmon fillet and 1/4 of the corn mixture on a plate. Drizzle cilantro cream sauce over fish.

Enjoy!

Nutrition facts per serving: 444 calories, 33g protein, 22g carbohydrate, 25g fat (5.9g saturated), 3g fiber

Salmon and Spinach Fettuccine

Spinach.  Salmon. Wheat Pasta.  Creamy Goodness!

I've been paying even more attention to what I eat lately, because I'm pregnant.  For any pregnant ladies out there, fish is GOOD...as long as you know what types are safe and recommended in pregnancy (avoid shark, swordfish, yellowfin tuna, and mackerel) and enjoy the low mercury fish a couple times a week (wild salmon, tilapia, haddock, or crab).  Mothers who ate fish (the healthy ones) in pregnancy 2x a week in pregnancy had babies with better vision, hearing, language and communication skills, IQ scores, cognition, and lower risks for other health problems.  The key is getting your low-mercury Omega-3s, which are building blocks for the brain.   Here is a helpful guide from the Food and Drug Administration (FDA), so you can choose the lowest mercury fish for your meal.  Here's a Mercury Calculator from NRDC to see if you're in the "safe zone" each week.

For the non-pregnant folks, salmon is still something you should be eating for your OWN health.  The Omega-3s keep your heart in check (helps protect against heart attacks, strokes, heart arrhythmia and more) and balance out good and bad cholesterols in your blood.  They can also fight obesity by secreting leptin (something that helps with your metabolism) and reduces inflammation.  I could go on MORE, but I'll stop...I think you're getting the point.  Additionally, don't forget about the disease-fighting benefits of Spinach and heart-health benefits of olive oil.    And besides all of that health stuff, this recipe is just simply delicious.  I hope you like it as much as we do!

Ingredients:
16 oz. Salmon
1 Tbsp. Olive Oil
1 Package Whole Wheat Fettuccine
12 oz. Spinach (Could Substitute Peas)

2 Tbsp. Butter
1/4 Cup Sour Cream (FF or Low Fat)

1/2 Cup Milk (Skim)

1/2 Cup Parmesan Cheese
Sea Salt and Pepper to taste

Directions:
1.  Preheat oven to 350 degrees F.
2.  Bring a stockpot (or large saucepan) of water to a boil on the stove.
3.  Baste salmon fillets in the olive oil.  Place on aluminum-foil lined baking sheet, or in a casserole dish.  Bake for 10-12 minutes, or until it flakes easily with a fork.
4.  Meanwhile, put Fettuccine noodles into water and cook as directed on the box.
5. While pasta is cooking, steam your spinach (I used frozen organic spinach and steamed it in my Pampered Chef Micro-Cooker--discussed in my Turkey Sloppy Joe's recipe).
6.  Once salmon is done, use a fork to flake the salmon into chunks.  Set aside.
7.  Drain pasta.  Reduce stovetop heat to medium-low.  Add butter to stockpot or pan.  Stir in sour cream, milk, and Parmesan.  Stir in pasta, spinach, and salmon.  Combine well and stir until sauce thickens.

Enjoy!