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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/

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This recipe is very easy to make and is a healthier alternative to take-out pizza. (A 6″ personal pizza from a chain pizza restaurant contains about 680 calories, 29 g of fat, and 4 g of fibre). Top this pizza with whatever vegetables you like, and for a vegetarian version, simply omit the salami. 

Ingredients:

4 whole wheat pitas (6″)

1/3 cup tomato sauce

50 g sliced salami

1/4 diced red onion

1/3 cup sliced bell bepper

1/3 cup sliced mushrooms

1/2 cup chopped tomatoes

1/3 cup chopped zucchini

1/3 cup black pitted olives

1/3 cup crumbled feta

1/2 avocado, sliced

Fresh ground pepper

Directions:

Spread the tomato sauce evenly over the 4 pitas. Top with salami, vegetables (except avocado) and feta cheese. Bake at 400F (200C) for 15 minutes, or until the vegetables are soft. Top with sliced avocado and fresh ground pepper. Makes 4 mini pizzas.

Nutrition (per 1 pizza):

  • Calories: 327
  • Carbs: 42 g
  • Protein: 12 g
  • Fat: 14 g
  • Fibre: 8 g
  • Iron: 3 g (21% DV)
  • Zinc: 2.2 g (14% DV)