Here’s a quick and easy way to make healthy fish you can eat for breakfast, lunch and dinner.
Salmon Dinner
1 Side of salmon or 4 x 5oz fillets
8-12 shrimp/prawns, size depending
3tbsp Dijon Mustard
3tbsp of fresh chopped herbs (thyme, chives, parsley, oregano, savory)
S&P to taste
Potatoes:
Baby potatoes, either kept whole or cut in half
S&P to taste
fresh chopped herbs (thyme, chives, parsley, oregano, savory)
2tbsp Olive Oil
Vegetables:
Green beans
1 Lemon
S&P to taste
Olive Oil
Method:
Add potatoes to a bowl, mix all ingredients together and place into a baking sheet or casserole dish and bake at 425 for 25-30mins, until fork tender, stirring every 10mins.
After the potatoes come out, fill a medium sized pot with water, a good pinch of salt and bring to a boil. Chop up the fresh herbs and mix with the mustard, use a pastry brush and add the mustard mixture to the flesh “top” side of the salmon.
Place a stainless-steel skillet that would fit that piece of salmon onto the stove on med/high heat. Add in 2tbsp of oil until it smokes. Remove pan from heat and place the fish into the pan skin side down, releasing it away from you so the grease doesn’t splatter on your hand, and put back onto the heat. Let sear for 1-2 minutes, once the skin is not sticking to the bottom of the pan and is “swirling” in the pan, place into the oven for 7mins.
Toss your beans into the pot of boiling water and boil for 3mins.
Remove beans, drain, place back into pot/serving dish, season with squeeze of lemon, some fresh lemon zest S&P
Remove salmon from oven
Serve.
Breakfast:
Left over salmon,
Shrimp
½ ripe avocado
Take the salmon and “flake” it into a bowl, take the remaining shrimp, remove the tail and chop up and “mix” into the salmon.
Poach 2 eggs, serve the eggs on top of the mix, add sliced avocado’s and fruit.
Lunch Salad:
Use what is in your crisper for a salad, remember to think of texture and good fats!
Cucumber, Radish, Carrots, Daikon, Sprouts, tomatoes, cheese, eggs, avocados, Nuts, potatoes, olives, green beans, etc etc
Add greens into a bowl, place each item in a nice neat line or pile, add a squeeze of lime and some olive oil and done!!