Fish

Baked Salmon in Foil

Baked salmon in foil pin

When it comes to healthy food, does it ever get healthier than salmon? Probably not! Salmon is the best source of omega 3 fatty acids and is abundant with high-quality proteins! I don’t prepare fish often, because my kids don’t fancy fish, but they do love salmon! This Baked Salmon in Foil is a fantastic way to add another level of healthy food to your weekly menus! Toss some vegetables in and you will get the perfect healthy lunch. It is equally delicious served hot or cold!

Ingredients

  •  2 pound side of salmon — boneless (skin on or off, depending upon your preference), wild caught if possible
  •  5 sprigs fresh rosemary — or fresh herbs of your choice; do not use dried herbs
  •  2 small lemons — divided, plus extra for serving as desired
  •  2 tablespoons extra virgin olive oil
  •  1 teaspoon kosher salt
  •  1/4 teaspoon ground black pepper
  •  4 cloves garlic — peeled and roughly chopped
  •  Additional chopped fresh herbs — such as basil, thyme, parsley, dill, or green onion (optional)

Baked salmon in foil 1

Instructions

  1. Remove the salmon from the refrigerator and let stand at room temperature for 10 minutes while you prepare the other ingredients. Heat oven to 375 degrees F. Line a large baking dish or rimmed baking sheet with a large piece of aluminum foil.
  2. Lightly coat the foil with baking spay, then arrange 2 sprigs of the rosemary down the middle. Cut one of the lemons into thin slices and arrange half the slices down the middle with the rosemary. Place the salmon on top.

  3. Drizzle the salmon with the olive oil and sprinkle with the salt and pepper. Rub to coat, then scatter the garlic cloves over the top. Lay the remaining rosemary and lemon slices on top of the salmon. Juice the second lemon, then pour the juice over the top.
  4. Fold the sides of the aluminum foil up and over the top of the salmon until it is completely enclosed. If your piece of foil is not large enough, place a second piece on top and fold the edges under so that it forms a sealed packet. Leave a little room inside the foil for air to circulate.

Phase II

  1. Bake the salmon for 15-20 minutes, until the salmon is almost completely cooked through at the thickest part. The cooking time will vary based on the thickness of your salmon. If your side is thinner (around 1-inch thick) check several minutes early to ensure your salmon does not overcook. If your piece is very thick (1 1/2 inches or more), it may need longer.
  2. Remove the salmon from the oven and carefully open the foil so that the top of the fish is completely uncovered (be careful of hot steam). Change the oven setting to broil, then return the fish to the oven and broil for 3 minutes, until the top of the salmon and the garlic are slightly golden and the fish is cooked through. Watch the salmon closely as it broils to make sure it doesn’t overcook and the garlic does not burn. Remove the salmon from the oven. If it still appears a bit underdone, you can wrap the foil back over the top and let it rest for a few minutes. Do not let it sit too long—salmon can progress from “not done” to “over done” very quickly. As soon as it flakes easily with a fork, it’s ready.
  3. To serve, cut the salmon into portions. Sprinkle with additional fresh herbs or top with an extra squeeze of lemon as desired.

If you liked this recipe, you can try our Cauliflower Casserole too!

Nutritional Info

Baked salmon in foil nutritional info

What Should You Eat While on a Breastfeeding Diet?

After giving birth, many moms are religiously trying to go back on a diet and lose the extra wait gained by pregnancy.

And after the first three months of not seeing tangible results, they often give up or lose hope.

But little do moms know, that the body goes into an automatic fat burning process three months after giving birth.

It’s like hitting the reset button when the body confronts itself and starts working properly.

Having said that, what you eat can have an effect on the overall process.

So let’s see what you should eat while breastfeeding your little one:

  • Oatmeal – for a breastfeeding diet, oatmeal is the healthiest way to stay full after breakfast. Besides, it’s known to help increase your milk supply.
  • Salmon – nothing can be better to help the baby’s nervoids system than salmon. It’s rich in protein and DHA, a type of omega-3 fatty acid. One of the best foods to eat as a breastfeeding mom, it doesn’t convert into body fat – a super healthy choice!
  • Beans – if you don’t get too gassy after eating beans, you shouldn’t worry about the baby. Passes through breast milk, beans don’t pass any gas issues to the baby. The important nutrients are iron and proteins!
  • Almonds – again, a little remark before we recommend almonds to all breastfeeding moms. Obviously for people with allergic reactions on almonds, this doesn’t work. Allergies aside, for any mom’s breastfeeding diet, almonds are great because they are rich in protein and calcium.
  • Yogurt – just like almonds, this product is packed with calcium and protein. Make sure to include yogurt into your breastfeeding diet.
  • Spinach – and any other green vegetable, like broccoli or Swiss chard should be on your plate every day, especially if you are a vegan breastfeeding mom. That’s because they are nutrient-dense and rich in calcium.

Having a look at what you should eat, now you should focus on consuming products that will increase your breastmilk supply and make it stronger:

  • Brewer’s Yeast – if you like smoothies for breakfast, it’s easy to add some yeast to them. It’ll work as a great source of energy and give the body a signal to increase milk supply.
  • Fenugreek – this inexpensive product can be on your list for high milk supply when your supply goes really low. To start, you can take 3 capsules a day, and then reduced the dose a bit to continue taking this supplement throughout all your breastfeeding period.
  • Garlic – well, it’s true that your husband might not be happy to kiss you right after you eat garlic, but your milk supply will increase quite well if you add it to your food while breastfeeding.
  • Apricots – dried aprictos are fine too. They are rich in calcium and will help you increase milk production.

And last, but not least, here is what you should avoid while breastfeeding:

  • Alcohol – alcohol can go into the baby’s system with the breast milk. So keep this in mind before you decide to reach for a glass of wine.
  • Caffeine – consuming coffee in moderate amounts is okay, but just make sure you don’t reach for 3+ cups a day.
  • Peppermint – this herb is known to decrease the breast milk. Try to avoid it as much as possible.
  • Parsley – same as pepperming, it is a herb that decreases the breast milk, and you wouldn’t want that now, would  you.

Greek Salmon

Greek salmon

Like I mentioned several times, I am not a bug fan of fish, but I do love salmon. So today we are presenting one more salon recipe! Greek Salmon, as you already would be able to guess, includes oregano, olives, cucumbers and feta for some decoration and extra juiciness! You will need less than an hours to prepare this yummy meal!

Ingredients

 FOR TOPPING

1/4 c.  extra-virgin olive oil

Juice of 2 lemons

1 clove garlic, minced

1 tsp. dried oregano

1/2 tsp. red pepper flakes

Freshly ground black pepper

1 c. cubed feta

1 c. quartered tomatoes or halved cherry tomatoes

1/4 c. sliced kalamata olives

one fourth c. chopped Persian cucumbers

1/4 chopped red onion

2 tbsp. freshly chopped dill

FOR SALMON

1 lemon, thinly sliced

1 small red onion, sliced

4 (12-oz.) salmon fillets patted dry with paper towels

Kosher salt

Freshly ground black pepper

Greek salmon

Instructions

  1. Preheat oven to 375°. Marinate feta: In a large bowl, whisk together olive oil, lemon juice, garlic, oregano, and red pepper flakes. Season with pepper and add feta, tossing to coat. Cover and refrigerate for about 10 minutes while preparing other ingredients.
  2. Roast fish: Scatter the sliced lemon and red onion at the bottom of a large baking dish. Add salmon fillets, skin side down, to baking dish. Season with salt and pepper and bake until opaque and flaky, 18 to 20 minutes.
  3. Meanwhile, make topping: Into the bowl with feta, add tomatoes, olives, cucumbers, chopped red onion, and dill. Fold gently to combine.
  4. To serve Plate salmon with lemon and red onion slices and top with feta mixture.

 

Nutritional Information

 

Greek salmon nutri info

You can also try our:

Mediterranean Pasta

Asian BBQ Grilled Salmon

Asian bbq grilled salmon

Asian BBQ Grilled Salmon is a perfect add on for your weekly menu. Easy to prepare and so delicious! Hoisin sauce, rice vinegar and soy sauce combined with other spices, will give this salmon a distinct sweet-sour taste and this sauce will make salmon sooo juicy!

 

Ingredients

FOR THE ASIAN SPICY BBQ GLAZE

 

4 tbsp. hoisin sauce

2 tbsp. rice vinegar

two tbsp. low-sodium soy sauce

2 tbsp. mirin

1/2 tsp. garlic chili paste

1 tbsp. minced fresh ginger

Zest and juice of 1/2 a lime

1/2 tsp. garlic powder

Vegetable oil, for brushing

4 (4-oz.) skin-on salmon fillets

Thinly sliced green onions, for garnish

Sesame seeds, for garnish

 

Asian bbq grilled salmon 2

Instructions

  1. In a large bowl, whisk together hoisin sauce, rice vinegar, soy sauce, mirin, garlic chili paste, ginger, lime juice and zest, and garlic powder.
  2. Preheat grill on high and brush with oil. Place salmon fillets directly on grill, skin side down, and cook, 5  minutes. Using a heavy-duty spatula, carefully flip salmon and brush with barbecue sauce. Cook another 2 to 3 minutes or until cooked through.
  3. Top salmon with more glaze, green onions, and sesame seeds to serve.

Nutritional Info

Asian bbq grilled salmon nutri info

If you liked this recipe, try out our:

Cauliflower Casserole

Whole30 Salmon

Whole30 salmon pin

Soft and juicy Whole 30 Salmon (you can also used smoked salmon, it’s even easier to prepare!), soaked in cilantro and lime. Since you are going to bake salmon, your home is still going to smell nice after you cook your meal. Also, you will have less dishes to wash! Serve with cauliflower rice, or brown rice or quinoa. It also tastes so good coupled with canned beans!

Ingredients

FOR THE SALMON:

  •  4 (6-ounce) salmon fillets — skin on or off
  •  2 tablespoons extra-virgin olive oil
  •  2 cloves garlic — chopped, about 2 teaspoons
  •  Zest and juice of 1 small lime — about 1/2 teaspoon zest and 2 tablespoons juice
  •  1 teaspoon kosher salt
  •  1/2 teaspoon freshly ground black pepper
  •  Steamed cauliflower rice — optional for serving

FOR THE AVOCADO SALSA:

  •  2 ripe avocados — peeled, pitted, and cut into a rough dice
  •  Juice of 1 lime — about 1 1/2 tablespoons
  •  4–6 dashes hot sauce — to taste
  •  1 clove garlic — finely minced or grated
  •  1/2 teaspoon kosher salt
  •  1/4 teaspoon freshly ground black pepper
  •  2 tablespoons finely chopped fresh cilantro — plus additional for serving
  •  1 medium tomato — seeded and small-diced, or 1 cup halved cherry or grape tomatoes

Whole30 salmon 3

Instructions

  1. Place a rack in the center of your oven and preheat the oven to 400 degrees F. Line a large rimmed baking sheet with aluminum foil or parchment paper. Arrange the salmon fillets in the center of the sheet.
  2. In a small bowl or large measuring cup, whisk together the olive oil, garlic, lime zest, lime juice, salt, and pepper. Drizzle and brush generously over the salmon. (You will have some run off and down the sides, but brush what you can onto the fish.) Let the salmon stand at room temperature for 10 minutes while the oven finishes preheating.
  3. Bake until the fish flakes easily with a fork and reaches an internal temperature of 145 degrees F, about 16 to 20 minutes.* Cover and let rest 3 minutes.
  4. While the salmon bakes, prepare the avocado salsa: In a large bowl, stir together the avocado, lime juice, hot sauce, garlic, salt, pepper, and cilantro. With a fork, gently crush pieces of the avocado and stir. You want them to break down a little and make the salsa creamy, but you should have plenty of chunkiness remaining. Stir in the tomatoes. Taste and adjust seasoning as desired.
  5. Transfer the salmon to serving plates. Serve hot, topped with avocado salsa and a sprinkle of fresh cilantro.

Nutritional Info

Whole30 salmon nutrtional info

If you liked this recipe, you are going to love this one too:

Cauliflower Casserole

Baked Salmon & Veggie Recipe

Baked salmon veggie recipe nutri pin

If you don’t have enough time to prepare a meal or cook one, try this one-pan baked salmon and vegetables recipe.

It’s highly nutritious, easy to make and requires only a handful of ingredients.

Prep times takes about 15 minutes and cooking time about 30 minutes. So, for a total of 45 minutes you will make a really tasty dinner with virtually no dishes left to clean up after!

Ingredients

  • 1 ¼ lbs. Wild-caught salmon, cut into 4 portions
  • 1 lb. sweet potato (about 1 medium)
  • 12 oz. green beans, trimmed
  • ½ small red onion, thinly sliced
  • 2 Tbsp. Tessemae’s Organic Lemon Garlic Dressing & Marinade, divided
  • 1 Tbsp. fresh dill (or ½ tsp. dried dill)
  • Sea salt and black pepper
  • ½ lemon, thinly sliced

Baked salmon veggie recipe 2

Instructions

  1. Preheat oven to 425℉. Line a large rimmed baking sheet with parchment paper.
  2. Wash sweet potatoes and pat dry. Using a knife or mandolin slicer, thinly slice the sweet potato (with peel intact) into rounds about 1/8th inch thick.
  3. Place sweet potatoes on baking sheet. Add green beans and red onions. Drizzle 1 ½ Tbsp. Tessemae’s Organic Lemon Garlic Dressing & Marinade over vegetables. Toss to coat.
  4. Spread vegetables in a thin layer, making a space for each of the salmon filets. Nestle salmon filets into the vegetables then drizzle them with the remaining ½ Tbsp. dressing.
  5. Arrange lemon slices over the top of each filet. Sprinkle salmon and vegetables with dill, sea salt and pepper.
  6. Place pan in preheated oven and bake for 20 minutes. After 20 minutes, check salmon for doneness. If it flakes easily with a fork and is no longer opaque then it’s done. Remove it to plate and loosely cover with a second plate or a lid. Return vegetables to oven and continue cooking an additional 5-10 minutes or until sweet potatoes are tender.
  7. Remove pan from oven. Serve salmon and vegetables with additional lemon wedges and sea salt and pepper, if desired.

If you like this recipe, you can try our Sweet Potato Casserole recipe too!

Nutritional Info

Baked salmon veggie recipe nutri info

Soy Ginger Salmon

Soy ginger salmon pin

When it comes to fish, it’s not that often on our menus, because I really cannot stand the smell of preparing fish. However, that said, my whole family loves salmon (especially smoked salmon!). This recipe for Soy Ginger Salmon includes delicious soy ginger glaze. This meal is done in less than 20 minutes, and I often use it as on-the-go recipe for a quick dinner.

Soy ginger salmon

Ingredients

  • 3tablespoons low-sodium soy sauce
  • 1tablespoon rice vinegar
  • 2cloves garlic — minced (about 2 teaspoons)
  • 2teaspoons grated fresh ginger
  • 1teaspoon honey
  • 1/2teaspoon garlic-chili paste — sriracha, or 1/4 teaspoon red pepper flakes
  • 1pound skin-on salmon fillet* — at room temperature, cut into 3–4 portions
  • 2teaspoons extra-virgin olive oil
  • Chopped green onions— for serving
  • Toasted sesame seeds— for serving

Soy ginger salmon 1

Instructions

  1. Place a rack in the center of your oven and preheat to 425 degrees F. Place a large cast-iron skillet or other sturdy, ovenproof skillet on a burner set to high and heat for at least 10 minutes. You want the pan screaming hot or the salmon will stick to it.
  2. In a small saucepan, stir together the soy sauce, rice vinegar, garlic, and ginger. Bring to a simmer over medium high, then remove from heat and stir in the honey and chili paste. Reserve a few spoonfuls of the sauce in a separate bowl for serving.
  3. Drizzle the salmon with the olive oil and brush so that it is evenly coated. Place the salmon skin-side up on the hot skillet. Let cook for about 3 minutes, totally undisturbed, until the salmon forms a nice crust. When the salmon turns opaque on the sides and starts to turn opaque on top, use a flexible spatula to flip the salmon so that it is skin-side down. Brush or spoon the remaining glaze in the saucepan all over the top. Place the skillet immediately into the oven and let cook for 6 minutes (the salmon will appear a little undercooked in the center but will finish cooking as it rests). Remove from the oven and cover with foil. Let rest 4 to 5 minutes. Serve immediately, topped with reserved glaze, chopped green onion, and sesame seeds.

Nutritional Info

Soy ginger salmon nutritional info

So, you love salmon? Try our:

Baked Salmon in Foil