Looking for a quick and light meal option? Check out this herbed citrus salmon topped with a mango avocado salad. I sautéed some greens to go alongside my fish since I chose the mango and avocado which are higher in carbs; however a nice rice pilaf or cilantro-lime rice would also make a great side or meal addition. Check out the recipe below and share your thoughts!
1lb sockeye salmon
½ tbsp. herb blend (parsley, rosemary, thyme or any of your favorites)
Juice of half an orange
Juice of a lemon
1 mango diced
1 medium avocado diced
1 tbsp. fresh cilantro
1 tbsp. fresh parsley
Salt and pepper to taste
½ tbsp. olive oil
1 clove of garlic
1. If preparing rice or side vegetables, start cooking it first.
2. Heat oil over medium heat in a large skillet.
3. Season fish with half the herbs, salt and pepper and place in skillet season side down. Let sear for 3 minutes.
4. While fish cooks, rinse mango. Slice mango off with skin toward the center to score into small squares and place in a small bowl. Repeat with all four sides.
5. Season second side of fish and flip before lowering heat. Add fresh orange juice and half of lemon juice around fish. (Do not pour on top or you could remove seasoning and sear).
6. Cut avocado in half, score into small squares then scoop out into the bowl with mango. Turn off fish and remove from heat.
7. Mince or press garlic into bowl. Rinse and dice fresh herbs and add to the bowl of avocado and mango. Add lemon juice and salt and pepper to taste. *an optional addition in a little cayenne for a kick.
8. Plate and enjoy.
People are often surprised that I include canned fish in my pantry staples. While we all probably prefer fresh seafood any day, it doesn’t mean you should not have a canned option or two in your back pocket for a time where you don’t have time to go to the store, or if you have other financial priorities. One of my favorite dishes as a kid was stewed salmon in a spicy red sauce. My mom would serve it over rice with a salad or a cooked green vegetable. In keeping with that tradition, I cooked some of my thriving backyard greens. Check out he recipe below.
2 cans of 14.5 oz sockeye salmon
1 can of stewed tomatoes
1 5-7oz can of tomato sauce (no salt)
1 1/2 cups diced onion
1 tbsp. minced or pressed garlic
1/2 tbsp. olive oil
2 tsp. garlic powder
2 tsp. Italian seasoning
2 tsp. coarse black pepper
1 tsp. cayenne
Salt to taste (start with 1 tsp)
- If serving over rice, cook the desired amount of rice on the stove or in a cooker.
- In a medium pot, add olive oil and place over medium heat. Peel and dice onion and add to the pot. Stir.
- Mince or press garlic and add to the pot. Add a splash of water.
- Once onions have softened, open and add salmon, stewed tomatoes and sauce.
- Gently break stewed tomatoes into smaller pieces against the side of the pot with a spoon. Add seasoning and stir.
- Top the pot, lower the heat and simmer for 10-15 minutes. If eating steamed veggies or a salad, prepare it now.
- Serve over rice and enjoy.
While I’m usually a salmon girl, I like to explore other fish options like Cod to change things up. A good source of the favored omega-3-fatty-acids, cod is rich in other nutrients and is low in calories compared to grams of protein. In simplest terms, you get more bites for your bucks.
I baked the cod in green Thai curry sauce with the help of the ever interesting Trader Joe’s. I paired it with herbed rice pilaf with herbs from my backyard and steamed green beans for a balanced meal. Check out the recipe below and share your thoughts!
¾ cup of brown rice medley
1 ½ cups of water
¼ cup chopped parsley
¼ cup chopped cilantro
½ tsp sea salt
~ 2 lbs. of frozen Cod (about 8 pieces)
¼ cup Thai curry sauce (any you prefer)
1 tsp sea salt
1 tsp cayenne
1 tsp coarse black pepper
1 tbsp. dried parsley
16oz frozen organic green beans
1 tbsp. curry sauce (optional)
Salt and pepper to taste
- Bring rice and water to a boil. Once boiling, reduce heat and cook for 35 minutes. Preheat oven to 350 degrees.
- Line a baking sheet with parchment paper or foil. Drain fish and add to the baking sheet. Brush each piece with some of the sauce before adding remaining seasoning.
- With 25 minutes left on the rice, cover with foil and bake for 15 minutes. Remove foil and bake for an additional 7-10 minutes.
- In the last Add green beans to a microwave safe bowl. Season with salt and pepper and optional sauce. Cook for 2-3 minutes.
- Rinse and chop herbs for rice. Add herbs and salt and mix well with a spoon.
Eating at least two servings of fish like salmon, tuna and sardines, is a great way to get it good omega 3s which are great for heart health. Pair it with a healthy fat like avocado and you’ve got a dual hit of nutrients needed for brain health and cognition! Fish is easy to come by whether canned, frozen or fresh. These days the challenge comes in whether to get wild caught options or farm raised as nutritionally, the fish seem equal. There is lots of literature out there about sustainability with wild caught and contaminants in farm raised options, so certainly there is no wrong choice.
For this dish I used a frozen wild caught salmon fillet that was large enough for two. I was inspired by my Granny who cooked the salmon when my mom and I visited for Memorial day. She has been seriously loving youtube and all of its infinite wisdom which has inspired her to get in the kitchen! I love the use of simple flavors like lemon, garlic and honey and the flavor it can bring to a humble salmon fillet. Leftover fish would be great over some arugula as a salad. Check out the recipe below and share your thoughts.
Garlic Lemon Seared Salmon
1 1lb fillet of salmon
1/2 tbsp. olive or avocado oil
1 juiced lemon
1 grated cloves of garlic
Salt and pepper to taste
1/2 cup wild rice
1 1/2 water
1 cup fresh Swiss chard
- Bring water and rice to a boil in a small pot. Cook as described on package.
- Heat a large sized skillet over medium high heat and add oil.
- Season fish on one side with salt and pepper and place seasoned side down into skillet. Season other side and cook for three minutes.
- Flip and squeeze in lemon juice and cook for another three minutes. Turn off heat and continue cooking on residual heat for 5 minutes.
- Rinse and chop Swiss chard and wilt into rice.
- Plate rice and Swiss chard mix with fish.
Pesto brings lots of flavor to any dish and quinoa is no exception. Making pesto at home is easy and allows control over how much of what goes into it. I used fresh basil, orange mint, green onion, garlic and walnuts that I had on hand with a small amount of oil. Paired with sautéed shrimp, baked chicken and roasted vegetables done two ways, it was easy to have different meals daily. Having the right cooking strategy for your week is important to being successful in eating more home cooked meals. For this week, I did the baked chicken, roasted vegetables and quinoa on the same day. The next day, I defrosted a couple of single serving bags of shrimp while I ate breakfast and cooked them afterward (5 mins). I also keep things on-hand like individual packs of tuna (ranch, herb and garlic flavored) and salad greens or canned chicken for and easy chicken salad if I need a little more variety in the week. The important thing is to stock up on healthful, easy options regularly (monthly, weekly) to supplement what you will be cooking.
Check out the recipe below. Serves 5-6.
1/2 cup basil
1/4 cup mint
1/4 cup green onion tops
1 clove of garlic
1 tbsp. chopped walnuts
1 tsp. avocado or olive oil
Roasted Veggie Ingredients:
2 cups chopped zucchini with skin
2 cups chopped carrots
2 cups chopped broccoli
2 cups chopped bell pepper
2 tbsp. balsamic vinegar
2 tbsp. sherry vinegar
1 tbsp. lemon olive oil (or regular and 1 tbsp. fresh lemon juice)
1 tbsp. garlic olive oil
Salt and pepper to taste
1 cup quinoa dry
2 cups of water
6-8 chicken legs
1/2 tbsp. garlic powder
1/2 tbsp. onion powder
1/2 tbsp. oil
Salt and pepper to taste
- Line a baking sheet with foil and preheat oven to 375 degrees.
- Line a second baking sheet with foil and add chicken with an even coating of the seasoning and oil and mix with a gloved hand. Place in oven for 45 minutes.
- Rinse all vegetables. Cut ends off zucchini then cut in half. Cut each half in half longwise. Cut into strips and then cube. Repeat with carrots. Cut bell pepper in half and remove seeds and stem. Cut into strips and then dice. Add all to the baking sheet and roughly break broccoli florets by hand and add them.
- Split vegetables in half and season half with the balsamic vinegar and garlic olive oil and the other with the sherry vinegar and lemon olive oil or juice and regular olive oil. Salt and pepper to taste and mix each well with a gloved hand. Bake in oven next to chicken for 30 minutes. Set timer.
- Add quinoa and water in a medium pot and bring to a boil. Once it boils, reduce heat to low and cook for 15 minutes.
- In a small blender or bullet device, add pesto ingredients. Blend for 30 seconds until smooth.
- Once quinoa is done, add to a bowl and and pesto. Mix well and salt and pepper to taste.
- Once roasted veggies and chicken is done, remove from the oven. Turn it off.
*For optional shrimp, cook in 1 tsp of oil with a pinch of salt and pepper and garlic powder for 2 minutes. Juice a half a lemon over shrimp and flip them. Add a little more juice and cook for 2 minutes. Turn off heat and let sit for 1 minute as it will continue cooking.
I am a huge fan of local seafood and whenever I am in New Orleans, I like to stop at Castnet’s to stock my freezer with fresh fish and shrimp. Once home, I will often break down my load into individual serving bags for easy use later. I.e. 5 large shrimp for an easy dinner with rice and vegetables, or a pound of medium shrimp for okra and shrimp or gumbo etc. Of course if you don’t make regular trips to The Big Easy, you can always stock up when your local store runs specials or sales on your favorite seafood. If stored properly, you can have freshly frozen seafood on hand for several months. In this dish I used a black drum fillet and an individual serving bag of large shrimp. You can substitute your favorite type of white fish if you do not like or have drum. This dish took 20 minutes to make and was easy to dish up for lunch the next day. A side salad of cucumber and tomato or any combination you’d prefer is an easy addition to this dish and a great way to get in additional vegetables. The recipe is listed below. As always feedback is welcomed!
Citrus Fish and Broccoli Rice
1/4 cup dry rice
1/4 cup of chicken stock
1/8 cup white wine
1/8 cup green onion
1/2 cup frozen broccoli
1/4 tsp. sea salt
1/2 tsp. coarse black pepper
1 tsp. onion powder
1 large or two medium fillets of white fish (skin on optional)
2-3 large shrimp per person
1 1/2 tsp. sea salt
1 1/2 tsp. coarse black pepper
1 1/2 tsp. onion powder
1 1/2 tsp. garlic powder
1 tsp. cayenne pepper
1 tsp fresh-squeezed orange juice
1 tbsp. olive, coconut or avocado oil
1. In a small pot, rinse and strain rice, then add liquids and green onion over medium heat and bring to a boil. Once it boils, top the pot and reduce to low heat. Set timer for 20 minutes.
2. Rinse fish and peel and devein shrimp if fresh.
3. Add oil to a large non-stick pan over medium heat. While it heats, add half of the seasoning to the fish and shrimp.
4. Place the fish in skillet skin down if keeping skin, and let sear for 3 minutes.
5. Season and sear the other side for 3 minutes, reserving a little seasoning for the other side of the shrimp.
6. While the fish sears, add broccoli and seasoning to rice and stir before topping the top to finish cooking.
7. Move the fish to one side and add the shrimp seasoned-side down before adding the orange juice and a splash of water to prevent sticking. Season and flip shrimp after 2 minutes to cook the other side before removing to a plate. *Shrimp cook quickly so be careful not to over cook them.
8. Check the thickest part of the fish gently with a fork in the center to ensure it is white throughout and not translucent or a grayish color which would mean the fish is not cooked.
9. Turn off rice and plate it first, then the fish and shrimp.