Maple Glazed Salmon
I’m often asked what makes a healthy dinner. Look no further than this tantalizing recipe for Maple Glazed Salmon. Salmon is a delicious protein that has the bonus of being filled with omega-3 fatty acids and vitamin B12. This recipe is simply baked in the oven, making it quick and convenient. Serve alongside roasted broccoli for a well-balanced meal.
Servings: 4
Here’s what you need…
- ¼ Cup Maple Syrup
- ¼ Cup Coconut Aminos or Soy Sauce
- 1 Tablespoon Lemon Juice
- Salt and Pepper
- 4 (6oz) Boneless Center Cut Salmon Fillets
- In a large ziplock bag combine the maple syrup, coconut aminos and lemon juice. Generously season the salmon fillets with salt and pepper. Place the seasoned fillets in the marinade and seal the bag. Place in the fridge, skin side up, for an hour.
- Preheat the oven to 400 degrees F. Lightly grease the bottom of a casserole pan with olive oil.
- Place the fillets, skin side down, on the prepared pan and bake for 15 minutes, until flaky. Enjoy!
Nutritional Analysis: One serving equals: 286 calories, 10g fat, 14g carbohydrate, 0g fiber, and 34g protein.
Herb-Coated Halibut with Zucchini and Whole Wheat Couscous
Not only is this meal delicious, it’s also incredibly healthy. A tangy herb paste coats both the fish and zucchini, which roast on the same pan. The entire meal is ready in 30 minutes – perfect for busy weekday dinners.
Servings: 4
Here’s what you need…
- 6 scallions, chopped
- 1 cup packed fresh cilantro
- ½ cup packed fresh mint
- 3 Tablespoons olive oil
- 1 Tablespoon chopped, peeled fresh ginger
- ¾ teaspoon ground coriander
- Salt and pepper to taste
- 1 zucchini, cut into spears
- 4 skinless fillets firm white fish
- 1 cup dry whole-wheat couscous
- Preheat oven to 425 degrees. Throw the scallions, cilantro, mint, oil, ginger, coriander and ½ teaspoon salt into a food processor and pulse until a coarse paste forms. Season with pepper.
- Toss zucchini with 3 tablespoons herb paste in a bowl. Spread onto a rimmed baking sheet. Roast for 5 minutes.
- Rub remaining herb paste onto both sides of fish fillets. Push zucchini to edges of baking sheet, and arrange fish in center, leaving about ½ inch between each fillet. Roast until fish is opaque and semi-firm to the touch, about 15 minutes. Meanwhile, prepare directions. Serve fish and zucchini over couscous.
Nutritional Analysis: One serving equals: 354 calories, 10g fat, 29g carbohydrate, 6g fiber, and 32g protein.
Creamy Low Fat Tuna Salad
Most recipes for tuna salad call for fat-filled mayonnaise, but this recipe uses fat free Greek yogurt instead. You get all the creaminess without added calories to set back your results.
Servings: 5
Here’s what you need…
- 2 (5oz) cans wild albacore tuna, packed in water
- 1 cup fat-free Greek yogurt
- 2 Tablespoons champagne mustard
- 1 teaspoon dried dill weed, plus more for garnish
- dash of freshly ground pepper
- 1 green apple, shredded
- 2 cups green cabbage, shredded
- 4 cups organic mixed greens
- Drain the tuna and flake in a medium bowl. Add the yogurt, mustard, dill and pepper. Mix until creamy and well combined.
- Add the shredded apple and cabbage. Mix well.
- Arrange mixed greens on plates, then use an ice cream scooper to place the tuna mixture. Sprinkle with dill weed.
Nutritional Analysis: One serving equals: 140 calories, 1 fat, 210mg sodium, 13g carbohydrate, 2g fiber, and 20g protein.
Homemade Burrito
Here’s a healthy burrito recipe to sink your teeth into. Whole grains, lean protein and crunchy veggies make this a recipe that you’ll come back to time and again. Serve with a side of your favorite salsa.
Servings: 1
Here’s what you need…
- 1 sprouted grain, flourless tortilla
- 1 Tablespoon hummus
- ⅓ cup cooked brown rice
- ¼ cup cooked black beans
- ½ cup cooked chicken, chopped (or baked tofu)
- 2 Tablespoons fresh corn kernels
- 2 Tablespoons chopped cucumber
- ¼ cup shredded arugula
- 3 cherry tomatoes, chopped
- Warm the tortilla in a dry skillet. Spread the hummus evenly over the tortilla.
- Top the tortilla with rice, beans, chicken and veggies.
- Fold the two sides of the tortilla in over the filling, then flip up the bottom edge and roll tightly.
Nutritional Analysis: One serving equals: 380 calories, 8g fat, 45g carbohydrate, 7g fiber, and 31g protein.