Tuesday, February 9, 2010

Salmon, Brown Rice & Roasted Vegetables

Here is a very basic yet very tasty dinner with very little ingredients. Not a salmon lover? try it with Halibut.

Salmon, Brown Rice & Roasted Vegetables

4 Salmon Fillet (3.5 oz each)
Brown Rice (made according to package)
1 Zucchini, cut into 1/2 inch pieces
1 Yellow Squash, cut into 1/2 inch pieces
1 Small Onion, cut in large chunks
Olive oil
Lemon juice (optional)
Parsley (optional)

1) Set oven to 350 degrees

2) On a cookie sheet (foil lined), sprinkle Salmon with salt, pepper, lemon juice & parsley

3) In a baking dish, place cut zucchini, yellow squash and onion - drizzle with olive oil and sprinkle with salt & pepper (hint: you want the amount of each vege and onion to all be proportionate to each other)

4) Cook Salmon & Vegetables for about 30 mins or until done (Salmon will be flakey & veges will be soft) - stiring veges half way through cooking.

5) Cook Brown Rice according to package directions (I use a rice maker and it takes aprox. 20 mins) - after cooking, lightly sprinkle with salt & pepper.

Serving size: 4

MIX IT UP: Want a change in flavor for the Salmon? Substitute the salt with Truffle Salt! This adds a very unique and yummy flavor. Truffle Salt also works well on Halibut!

Truffles are wild mushrooms (not chocolate. sorry!) and can be very rare/hard to find, which adds to its hefty price tag. Truffle salt can be found in specialty health food stores such as Whole Foods and costs about $10 for a small 3.5 oz jar. However, a little goes a long way so the jar will last you a while! P.s. truffle salt can be used in many other recipes.

NUTRI-TIPS: Why am I eating that?

Salmon: contains heart healthy Omega-3 fatty acids, is high in protein, helps promote healthy skin, joints & eyes, and helps prevent diseases like heart disease and cancer. The American Heart Association recommends eating at least one serving (3.5 oz) of salmon at least 2 times a week.

Brown Rice: contains Fiber! Brown rice is simply white rice that has not been removed of all of its nutrients (think of white rice as simply 'bleached' brown rice).

Zucchini & Yellow Squash: high in vitamin C

Olive oil: helps in heart health (controlling cholesterol levels), contains Vitamin E and antioxidants. There are a few varieties of olive oil you can use (I belive the variety you want to use is based on the temperature of what you will be cooking). If you are just starting to use olive oil I would just stick with Extra Virgin Olive Oil (it has the most nutrients). I use extra virgin olive oil for almost all of my cooking.

1 comment:

  1. This sounds really yummy. Truffle salt is also really good on popcorn (but, then again so is chocolate). :)

    I like the nutri-tips section!