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roasted salmon with asparagusThis recipe is nutritious, easy and delicious–and it is ready is less than half an hour. Serve with a side of mashed sweet potatoes, whole grain bread or cooked grains for a complete meal.

Ingredients (for 2 servings):

2 tbsp fresh lemon juice

1/2 tsp grated lemon rind

2 tbsp minced red onion

1 tsp olive oil

1 tbsp drained capers

1 tsp fresh thyme

3/4 lb fresh salmon (enough for 2 servings)

1 lb asparagus (or one bunch), trimmed

1 tbsp olive oil

Directions:

Preheat the oven to 450°F. Whisk the first six ingredients together in a small bowl and season with salt and pepper. Arrange the asparagus in an even layer on a rimmed baking sheet. Drizzle with oil and sprinkle with salt and pepper. Turn to coat. Place the salmon atop the asparagus and sprinkle with salt and pepper. Roast until the salmon is just opaque in the centre, about 15-20 minutes. Cut the salmon into two pieces and top with sauce to serve.

Nutrition (per serving):

A note about farmed salmon nutrition: If you eat salmon for the omega-3’s, then be careful of buying farmed salmon. Because of their diet, wild salmon is high in omega-3 fats. If you choose to buy farmed salmon, try to find out what the salmon are fed. Often farmed salmon are fed corn and soy (which is cheap, but low in omega-3) and the salmon meat is therefore low in omega-3. However, some farms feed their fish fish meal and fish oil such as this farm: http://www.creativesalmon.com/, which results in a salmon that is high in omega-3.

  • Calories: 378
  • Carbs: 10 g
  • Protein: 39 g
  • Fat: 20 g
  • Fibre: 5 g

Vitamin A (12% DV), B1 (57% DV) B2 (72% DV), B3 (98% DV), B6 (123% DV), B12 (225% DV), Folate (41% DV), Iron (44% DV), Magnesium (20% DV), Phosphorus (65% DV), Potassium (28% DV), Zinc (15 % DV)

DV= Recommended Daily Value

Photo credit: http://www.apeekatparadise.com/

This recipe was adapted from steamykitchen.com (a website with plenty of delicious-looking recipes). For this recipe, you can use almost any type of fish but I chose salmon because it is rich in omega-3’s and vitamin D. For a complete meal, serve the curry with rice or quinoa and a side of vegetables.

Ingredients:

1 lb boneless, skinless salmon

2 tsp vegetable oil

1/2 onion, grated

1 tsp grated fresh ginger

2 cloves garlic, minced

2 medium sized ripe tomatoes, diced (about 1 1/2 cups)

1 tsp garam masala

1/4-1/2 tsp chili powder

1 cup coconut milk

1/4 cup water

salt and pepper to taste

Directions:

Rinse the salmon and pat dry, then cut into bite-sized cubes. Set aside.

Heat the oil in a sauce pan over medium heat. Add the onion, ginger and garlic and reduce the heat to medium-low. Saute about 5 minutes, stirring occasionally.Add the tomato and saute for another 3 minutes, stirring frequently. Add the garam masala and chili powder and cook another 2 minutes.

Turn the heat up to medium-high and add the coconut milk and water. When the mixture comes to a boil, add the fish and cook another 4-5 minutes (until the fish is cooked through). Season with salt and pepper to taste. Serves 4.

Nutrition (per 1/4 of the recipe):

  • Calories: 295
  • Carbs: 5.6 g
  • Protein: 25 g
  • Fat: 19 g
  • Fibre: 0.9 g
  • Vitamin A: 64 mcg (7% DV)
  • Vitamin D: 494 IU (82 % DV)
  • Iron: 2.7 mg (20% DV)
  • Potassium: 733 mg (21% DV)
  • Phosphorus: 350 mg (50% DV)
  • Magnesium: 57 mg (18% DV)
  • B-vitamins: Thiamin (8%), Riboflavin (10%), Folate (4%), Niacin (67%), B6 (54%), B12 (196%)

DV=Recommended daily value

This recipe (created by my mom) is a great way to use leftover quinoa. It is simple to make and tastes delicious. Canned salmon is great source of omega-3, vitamin D, and calcium (if the bones are left in). For a vegetarian version, the salmon can be replaced with 1/2 cup cooked beans or lentils and 1/4 cup of feta cheese.

Ingredients:

2 cups cooked quinoa

1 can (200g) salmon, drained

2 eggs, lightly beaten

1/2 cup fresh herbs of your choice (parsley, cilantro, dill etc.)

1 tsp dried onion, or 1/4 cup chopped fresh green onion

1 tbsp lemon juice

salt and pepper to taste

2 tsp canola oil for frying

Directions:

For instruction on cooking quinoa, see my quinoa spotlight (2/3 cup dry quinoa makes 2 cups cooked). Mix all ingredients except oil in a mixing bowl. Form the quinoa mixture into 8 palm-sized patties. Heat 1 tsp of oil in a frying pan over medium heat.  Place 4 of the patties in the pan and cook 3 minutes on each side, or until golden brown. Add the remaining oil and cook the last 4 patties. Serves 4.

Nutrition:

Per serving (2 patties):

  • Calories: 260
  • Carbs: 16.5 g
  • Protein: 21.7 g
  • Fat: 11.7 g
  • Cholesterol: 124 mg
  • Fibre: 2.3 g
  • Calcium: 210 mg (21% DV)
  • Iron: 2.7 mg (15% DV)
  • Vitamin D: 568 IU (95% DV)