One of the most popular New Year's Resolution, year after year, continues to be eating healthy, hitting the gym, and losing weight.
We all know what is considered to be a healthy food, but we don't always know how to use it, or how to make it different from the last time, keeping it new and exciting. This week's highlight is Salmon.
- Salmon is rich in Omega-3 Fatty Acids. These fats are considered essential since your body can't create them on its own. These fatty acids decrease inflammation, lowers blood pressure, and reduces the risk of cancer.
- Salmon is full of protein which helps maintain muscle mass during weight loss and the aging process, as well as helps bone health and recovering from injury. For optimal health, each meal should provide at least 20-30 grams of high-quality protein and a 3.5 ounce serving of salmon contains 22-25 grams of protein.
- Salmon is full of B Vitamins. These vitamins do a lot for your body, but most importantly, they help turn the food you eat into energy and lower the risk of heart disease.
- By eating salmon and working out, there is a better chance that you will be able to lose weight and keep it off. Salmon, just like other foods that are high in protein, help control appetite and make you feel full.
Fun Fact: Victoria Beckham eats salmon everyday to keep her skin clear.
Cooking it:
Salmon is a great meal to add to the family's menu because it is so versatile. Salmon can be steamed, grilled, smoked, baked, or even eaten raw in moderation. This fish is also special because it does not have the same 'fishy' taste as many other seafood options.
Salmon Burgers (WellPlated.com)
Burgers:
- 1 ¼ pounds salmon fillets skin and pinbones removed
- 3 tablespoons chopped fresh herbs such as cilantro, parsley, dill, chives, or a mix
- 2 tablespoons nonfat plain Greek yogurt
- 1 tablespoon fresh lemon juice
- ¾ teaspoon kosher salt
- ½ teaspoon ground ginger
- ¼ teaspoon black pepper
- ½ tablespoon extra virgin olive oil
Sauce:
- ¾ cup nonfat plain Greek yogurt
- 1 tablespoon white vinegar
- ¼ cup chopped fresh herbs such as cilantro, parsley, dill, chives, or a mix
- 1/4 teaspoon garlic powder
- ¼ teaspoon kosher salt
1. Place the salmon in a cutting board and cut crosswise into very thin, ¼-inch strips. Now, take a second pass at cutting, going over the pieces in the opposite direction so that you cut the strips into a dice. Continue cutting the salmon until the pieces are very small, about 1/8- to 1/4-inch each. (Be patient. Moist, tender patties will be your reward.)
2. Transfer the salmon to a large mixing bowl. Add the herbs, Greek yogurt, lemon juice, salt, ginger, and black pepper. With a fork, mix to combine.
3. Divide the mixture into 4 equal portions. With your hands, compact each portion into a patty that is about 1-inch thick. They might not hold together at first, but keep squeezing. Place the patties on a parchment-lined baking sheet or large plate. Refrigerate for at least 15 minutes or cover with plastic and refrigerate for up to 1 day.
4. While the burgers chill, prepare the sauce: In a medium bowl, whisk together the Greek yogurt, vinegar, herbs, garlic powder, and salt. Refrigerate until you are ready to serve.
5. Heat a nonstick skillet over medium-high heat. Add ½ tablespoon oil. Once the oil is hot and shimmering, gently lower the salmon patties onto it. Cook on the first side until crisp and golden brown, 4 to 5 minutes. Gently flip burgers and cook on the second side until crisp and the burgers register 145 degrees F on an instant read thermometer, about 4 minutes more.
6. Serve the burgers immediately (on buns or inside of lettuce cups), topped with lots of the sauce and a sliced tomato if you like.
Honey Garlic Salmon (Ifoodreal.com)
- 2 tbsp honey
- 1 tbsp lemon lime juice
- 2 - 3 large garlic cloves grated
- 1/2 tsp salt
- 1/2 tsp ground black pepper
- 6 x 3 oz each salmon fillets skin on/off
- 1 - 2 tsp avocado oil
- 2 green onions finely chopped
1. In a small bowl, whisk together honey, lemon/lime juice, garlic, salt and pepper.
2. Place salmon fillets in a large resealable Ziploc bag and pour marinade over. Squeeze as much air out as possible and seal the bag. Gently move fillets around inside the bag to make sure they are all evenly coated. Place flesh side down and let marinate 15 minutes.
3. Preheat large non-stick skillet on low - medium heat and add oil, making sure it coats the bottom of the skillet evenly. Place salmon fillets flesh side down leaving enough space in between them. Cover with a lid and cook for 3 minutes.
4. Remove the lid, cook another minute and flip over. Repeat: cover, cook for 3 minutes, remove the lid and cook for another minute. If your skillet is not large enough, I recommend cooking in two batches. If you over crowd the skillet, cooking time increases by a few minutes for each step.
5. Serve hot garnished with green onions, alongside quinoa and steamed broccoli.
