Monday, July 25, 2011 at 07:06 AM
Kalli is my Bloggie Friend from California. She writes Fit And Forty Something.
She is Kalli From California. My kids, by the way, think that is hilarious. You know the way that her name kind of rhymes with the state in which she lives. Ahhhh, grade school humor. Anyhoo, Kalli posted this Savory Salmon recipe a week or so ago, over on Fit and Forty Something, and it looked so easy – and I happened to have all the ingredients in my pantry. I also had a piece of salmon that I needed to cook. So, I whipped it up.
Kalli says, and I agree, that you really could try this with any fish.
Ingredients
- 1 cup plain yogurt ( I used Greek yogurt): NuVal score of 93
- 1 cup chopped tomatoes (I used grape): NuVal score of 96
- 1 cup chopped Greek olives: NuVal score of 10
- 1 tbsp oregano
- 1 tsp dill
- 1 tsp crushed or chopped garlic: NuVal score of 91
- Atlantic Salmon: NuVal score of 87
Directions:
- Preheat oven to 350 degrees
- Line a cookie sheet with foil
- Place the salmon on the cookie sheet
- Combine the ingredients (except the salmon in a bowl)
- Layer mixture on top of the salmon
Bake in a 350 degree oven for 25 minutes and then finish it under the broiler for a few minutes.
The yogurt mixture keeps the fish so moist!
Delicious! When I tried this recipe out, I was in the middle of one of my Cooking Blitzes. I was working on Catherine’s Shrimp Pasta Primavera recipe, I was making a crock pot recipe for the week ahead, and I was marinating chicken for the next night – all at the same time. I was a hot mess! So, that’s why I opted for the oven method instead of adding the outdoor grill to my endeavor. But next time, I will definitely see how this works on the BBQ. I think it will be very tasty, indeed. Thanks Kalli, for sharing!
Posted by: Melissa
Posted in: Blog Friends, Fish, Fit Friends at Forty, Salmon
Tags: fitandfortysomething, savory salmon
Wednesday, February 10, 2010 at 07:02 AM
Welcome to Marvelous Meals with Rachel – a new feature here on A Better Bag of Groceries. Rachel has offered to feature her unique recipes for nutritious, delicious meals on a regular basis. This is going to be awesome. It’s like having my own personal chef who is also a Registered Dietitian. I feel like a celebrity!
Meet Rachel Rodek, a Registered Dietitian who has a whole alphabet soup after her name:
- MS is for her Masters’ Degree in Science which Rachel has in Nutrition Communications
- RD means she is a Registered Dietitian
- LDN means she is registered to practice as a Registered Dietitian in Massachusetts
Rachel joined NuVal as our Manager of Nutrition Communications in December. Rachel, Tina and I all sit within chatting distance of each other in the NuVal office. I am so lucky to be in the company of others who are as passionate about food, fitness and good health as I am. When Rachel is not busy communicating about nutrition for NuVal, you are most likely to find her counseling elite athletes in sports nutrition, working out, painting or planning her upcoming wedding in June.
Without further ado, I bring you Rachel!
At least once a week, I try to have a super meal. One that makes me feel good all the way through. It can be tough to fit in a nice meal – life gets hectic, schedules get tight – but having that one meal (with leftovers!) gets the week off on great footing. This past Monday night was Marvelous Meal night for me: Salmon topped with sauteed spinch, walnuts & feta and Baked Brussels sprouts with pears.
Salmon, as you know, is a rock star in the world of fish. Not only is it a great source of protein, it’s the highest in omega 3 fatty acids - a fat that has been linked to many possible health benefits: helping protect your joints; reducing internal inflammation; and lowering risk of chronic diseases such as heart disease, cancer, and arthiritis. One serving of salmon has about 3,000 mg of the positive fat and scores highest among fish with an 82.
When I heard that Brussels Sprouts scored a 94 on the NuVal scale, I had to find a way to incorporate them more into my diet. These petite cabbages get a bad rap, and I’ll admit that I hadn’t thought highly of them myself, but when done right they can be absolutely delicious. One key to scrumptious Brussels is cooking time. When these cruciferous veggies are left in the oven for too long they produce a bitter taste – one reason why many people don’t like them. I wanted to share the recipe that allowed me to welcome them into my life with open arms!
Brussels Sprouts with Pears
1 pound brussels sprouts, outside leaves peeled off and halved
2 pears, cored and diced (NuVal score 96)
2 tbsp lemon juice (I didn’t have any, so I used a clementine)
2 Tbsp honey (Score 1)
2 Tbsp olive oil (Score 11)
Salt and pepper
Combine halved brussels and diced pears. Whisk together honey, lemon juice, and olive oil. Add to Brussels mixture, sprinkle with salt and pepper, and toss well to coat.
Bake at 350F for about 30 minutes (until tender), stirring half way through.
Salmon with spinach and feta
2 large or 4 small Salmon filets
1 bag spinach
1 small onion, chopped
1/3 cup feta cheese (I used sharp cheddar)
1/2 cup chopped walnuts, toasted (NuVal score of 82)
2 tsp olive oil
Salt and pepper
Place salmon, skin side down, in a baking dish – sprinkle with salt and pepper. Sautee onions in 2 tsp olive oil, add spinach, salt and pepper and cook until wilted and water has evaporated. Let cool then mix in nuts and feta cheese. Layer spinach mixture on top of the salmon.
Bake at 350F for 20-30 minutes, or until opaque.
Delectable!
TradeUp Tuesday Winner
Congratulations to Commenter #30, Mallory. You’ve won the Kashi GiveAway which includes a NuVal T-shirt!
Posted by: Melissa
Posted in: Brussels Sprouts, Marvelous Meals, Salmon
Tags: Brussels Sprouts, Marvelous Meals, Pears, Salmon
