I made something fancy for you. Something you’d find on the menu at a bistro. A French bistro. The kind with wrought iron tables set with fine china. The kind where you see (and yearn to be the) people sipping rosé and wearing dark sunglasses and white linen pants. I’ve never been to France, but this is how I imagine every bistro there. Super cool without even trying. Kind of like this tuna salad, super cool without even trying!
TACOS are one of my absolute favorite foods (it’s a tie with pizza if you must know). I honestly believe that anything can become a taco. And tacos can be for any meal, not just lunch or dinner, but breakfast too or hey, how about a taco snack? YUM! But if you must know, fish tacos are my most favorite, with shrimp tacos following close behind! Hmmm, did someone say Tequila Citrus Shrimp Tacos?
I Love Canned Salmon + A Yummy Recipe
In my opinion, canned salmon is an unsung hero in the food and nutrition world. Convenient, versatile and super-nutritious, it’s a shame that it’s so under-appreciated.
Why don’t we use canned salmon more often in our recipes and meals? Perhaps it conjures up memories of the dry, flavorless salmon patties of your childhood. Perhaps it has to do with the lack of foodie “buzz”, because the culinary world hasn’t exactly embraced it either. I mean, when have you ever seen it featured in a dish on a menu at a trendy restaurant?
With the negative connotations and the lack of fanfare, canned salmon hasn’t had much of a chance to shine. I think it’s time to change that! Here’s why:
Bring on the Canned Salmon! 3 Reasons Why It’s Great.
- It’s Versatile! – Canned salmon can be used for salads, burgers, meatballs and so much more! That seems like a pretty great blank canvas if you ask me!
- It’s Convenient! – All you need is a can-opener, no cooking required. Highly portable and easy to use. The definition of the modern connivence food.
- It’s Nutritious! – Loaded with nutritious Omega-3 fats as well as selenium and protein, canned salmon is an easy way to fit more fish (you should be eating at least 8 or more ounces per week!) into your diet.
A nutrition-packed bowl loaded with lean proteins, whole grains and vegetables.
- 1/2 cup bulgur
- 1 cup boiling water
- 1/4 teaspoon Kosher salt
- 3 tablespoons plain Greek yogurt
- 1 tablespoon lemon juice
- 1 clove garlic, chopped
- 2 tablespoons chopped, fresh dill
- 5 ounces greens (baby kale, spinach, baby lettuces, etc)
- 6 ounces canned salmon
- 1 cup thinly sliced cucumber
- 1 cup cherry tomatoes, halved
- Place bulgur in a medium bowl. Add salt, then cover with boiling water. Immediately cover the bowl with a piece of plastic wrap and let bulgur steam for about 20 minutes.
- To a blender add the the Greek yogurt, lemon juice, garlic and dill. Add a pinch of Kosher salt and blend until smooth. (Dressing can be made without a blender, finely chop garlic and dill and then whisk all ingredients together.)
- Divide lettuce and portion into bowls. Top each bowl with bulgur, salmon, cucumber and tomatoes. Drizzle with dressing and serve.
- Serving Size: 2
- Calories: 288
- Sugar: 6
- Sodium: 615
- Fat: 7
- Saturated Fat: 2
- Unsaturated Fat: 4
- Trans Fat: 0
- Carbohydrates: 36
- Protein: 23
- Cholesterol: 58
Looking for a new way to cook fish? What if I told you it was easy and almost fool-proof? You wouldn’t believe me, right? But, it’s true. The trick is to cook fish “en papillote” or in little parchment packets. This method cooks the fish using steam (produced by whatever liquid you introduce into the packet) which keeps fish moist and perfectly flaky. Another bonus to this type of cooking? You can infuse so much flavor! This means you can take almost any mild fish, add herbs, wine, vinegar, and other aromatics and turn it into a delicious masterpiece! Check out the recipe below I created for Food and Nutrition magazine. And if you want to learn more about parchment, read more about it here!
Perfectly steamed barramundi fillets topped with lemon juice and freshly chopped herbs and almonds
- ¼ cup chopped sliced toasted almonds
- ¼ cup finely chopped parsley
- 3 tablespoons lemon zest (about 2 small lemons)
- 2 garlic cloves, minced
- 1 cup thinly sliced yellow onion
- 1 cup thinly sliced red bell pepper
- 1 cup thinly sliced green bell pepper
- 6 sprigs, parsley, cleaned
- 6 barramundi fillets, 5 oz each, skinned and boned
- Kosher salt to taste
- Black pepper to taste
- ¾ cup dry white wine
- Preheat the oven to 400’F.
- Cut parchment paper into sheets, approximately 12×16-inches, then fold each piece in half lengthwise. Trace a half of a heart onto each piece, using the fold as the center of the heart. Cut along the traced edges. (You did it correctly if you open the folded paper and see a full heart)
- To make the Gremolata: Combine the almonds, chopped parsley, lemon zest and garlic. Stir until well incorporated.
- Toss the onion and peppers together in a bowl. On one half of each parchment heart place approximately a ½ cup of the vegetable mixture and a sprig of parsley. Top with a piece of fish and season with salt and pepper. Sprinkle the fish with the gremolata, evenly distributing among the packets. To seal the packets, begin by folding over the heart. Starting with the pointed end, begin making small folds up the open sides of the parchment. Before fully sealing, fill each packet with 2 tablespoons of white wine. Fold closed.
- Place packets on a sheet pan and bake for 10-15 minutes or until fish reaches an internal temperature of 145’F for 15 seconds.
- The dish can then be served either within the packets or portioned onto plates. If desired, serve with lemon slices or a splash of lemon juice prior to serving.
- Serving Size: 6
- Calories: 352
- Sugar: 4
- Sodium: 133
- Fat: 15
- Saturated Fat: 2
- Unsaturated Fat: 11
- Trans Fat: 0
- Carbohydrates: 8
- Protein: 40
- Cholesterol: 119