Asian Takeout Inspired Salmon Skillet

Serves: 4 

Because of all of its amazing health benefits, wild-caught salmon is a fish that you should incorporate into your weekly meal plans. Not only is it great from a nutrition perspective, but it’s a fast cooking source of protein that can cut down on your dinner making time during the week. While mild white fishes get the credit for being extremely versatile, salmon can also be used in a wide variety of ways and with a plethora of different flavors.

We’re sharing a simple one-pan salmon dinner for four that requires minimal prep and delivers delicious flavor. This is Salmon- with an Asian takeout twist. You’ll get your healthy fats from coconut oil, protein from the salmon, carbohydrates from the brown rice, and plenty of fiber and green veggie goodness from the snap peas. It’s fast- easy- and gluten free. What else do you need to know?

Until March 10 at Whole Foods Market…

Wild-Caught King Salmon Fillets are on sale $17.99/lb. (reg. $24.99/lb- save $7/lb)

Ingredients

1 cup uncooked brown rice

1 pound salmon fillet, skin removed (or four smaller cuts of salmon)

1 tbl. coconut oil, melted

Kosher salt and pepper

4 ounces sugar snap peas

1/3 cup coconut aminos

4 green onions, trimmed and sliced

2 tbl. rice vinegar

1 tbl. grated ginger

2 cloves of garlic, minced

2 tsp. honey

Directions

1. Mix the rice and 2 1/3 cups water in a medium, deep skillet. Bring to a boil. Reduce heat to low and simmer covered, for 20-25 minutes.

2. Meanwhile, if you bought a whole salmon fillet, slice the salmon on a diagonal into four ¾-inch thick pieces. Season each fillet with ¼ tsp. each of salt and pepper

3. In a small bowl, whisk together the coconut aminos, scallions, rice vinegar, grated ginger, garlic, and honey. Set aside.

4. After the rice has cooked for 20-25 minutes, check to see how much water is absorbed. When most of the water has been absorbed (but not completely- you need some water to steam the salmon and peas!), stir in the coconut oil and then add the salmon on top. Once you add the salmon, cover and cook 7 minutes more.
5.  Scatter the peas over the salmon and rice. Cover and cook until the rice and peas are tender and the salmon is opaque and beginning to flake, 3-5 minutes.

6. Re-whisk the sauce and spoon over the salmon, rice, and peas.

Tip: You could also cook the rice ahead of time and simply pan cook the salmon brushed with ½ of the sauce (about 4-5 minutes per side over medium heat) and saute the snap peas for 5-10 minutes in some coconut oil + salt and pepper.

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

(Image Source)

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Smoked Salmon on Smoked Salmon on Zucchini Pancakes

Smoked salmon is a calorie light but nutrient dense source of protein. Instead of serving it on a carb-tastic bagel, we’re putting it on top of gluten-free zucchini pancakes that are flavored by fresh dill and bound together with coconut flour and the almighty egg. You’re going to get an A+ in your daily healthy fat intake from this meal; salmon is rich in omega-3 fatty acids and avocado is loaded with good monounsaturated fats.

Until February 24 at Whole Foods Market…

Changing Seas Cold Smoked Salmon 8 oz. packages are on sale for $9.99 (reg. $12.99/lb)

Serves: 4 (12 pancakes) | Total Time: 40 minutes

Ingredients

¼ cup coconut flour

6 eggs

1/2 tsp. garlic powder

½ cup fresh dill, chopped

¼ tsp. sea salt

¼ tsp. ground pepper

4 cups shredded zucchini, as much liquid squeezed out as possible

¼ cup coconut oil

8 oz. of smoked salmon

2 avocados, peeled, pitted, and mashed

Instructions

Beat the eggs, garlic powder, salt and pepper together. Stir in the dill. Add the zucchini to combine.

Heat a non-stick skillet over medium-low heat with the coconut oil coating the pan.

Spoon the mixture into the pan into 4 inch cakes. Allow them to cook through on one side for 4 minutes before flipping to finish the other side for 3-4 minutes. When the cakes are golden brown and cooked through, remove them from the pan and start on the next batch.

Once all are cooked, top each one with a little mashed avocado and smoked salmon.

Can be served hot or cold.

headshot

Allison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.

Twitter: @WFMBethesda

Instagram: @WFMBethesda

(Image Source)

Salmon and Mango Salsa

Ready for winter to be over? Transport yourself away from the snow and cold with this tropical feeling dish. Deeply colored and richly flavored fresh, wild-caught salmon is an excellent match for a sweet-tart mango salsa. The pairing will have you feeling like you’re on a paradise island.

Ready for winter to be over? Transport yourself away from the snow and cold with this tropical feeling dish. Deeply colored and richly flavored fresh, wild-caught salmon is an excellent match for a sweet-tart mango salsa. The pairing will have you feeling like you’re on a paradise island.

Salmon is one of the healthiest sources of protein out there. It is loaded with essential omega-3 fatty acids which support a healthy heart, joints, healthy immune system. It is also chockfull of vitamins A, D, B6, B, and E. Wild salmon is a better option than farm raised salmon which has potentially been exposed to artificial coloring, an unnatural environment, and the use of antibiotics.

Mangoes are one of the most widely consumed pieces of fruit in the world- and for good reason! Not only are they juicy, sweet, and smooth, but they are antioxidant power houses. Their vitamin C and A will give a boost your immune system and their acidity can even aid in digestion.

Until February 3 at Whole Foods Market…

Wild-Caught Coho Salmon Fillets are on sale $11.99/lb. (reg. $16.90- save $5/lb!)

Whole Trade Organic Mangos are on sale $4 for 2 (reg. $3.49 each- over 40% off!)

Salsa Ingredients

½ medium red onion, minced

½ jalapeno chili seeded, minced

½ avocado, pitted and diced

1 ripe mango, peeled, pitted, and diced (about 1 cup)

2 tbl. cilantro, chopped

2 small seedless and/or persian cucumbers, diced (about 1 cup)

Juice of one lime

Coarse salt (optional)

Salmon Ingredients

Coarse salt and freshly ground pepper

2 tbl. coconut oil

4 salmon fillets (about 6 ounces each), patted dry

Directions

Preheat the oven to 425 degrees.

In a medium bowl, combine salsa ingredients and season with salt if desired.

Rub the coconut oil on the salmon fillets and season with salt and pepper. Arrange the salmon on a rimmed baking sheet lined with parchment paper. Cook for about 6-8 minutes depending on the thickness of the fish.

The salmon will be done when easily flaked with a fork. If you want to use a thermometer to check for doneness, the internal temperature should read 145 degrees.

To serve, place fillets on serving plates, and spoon salsa over fish.

Serve alongside a green vegetable like asparagus or brussels sprouts

headshotAllison is the Metro Healthy Eating Specialist for the Bethesda, Friendship Heights, and Tenleytown Whole Foods Market locations. She loves to help customers find their healthy eating balance. She offers a plethora of free services including, one on one consultations, store tours and events, food and recipe advice, and coaching on how to make healthy choices. Email her at allison.godfrey@wholefoods.com to ask any questions, plan an event, or to set up a consultation.