Food4ThoughtWellness

Nutrition for Body and Soul

The Big Omega Sandwich

OH YUMMMMM!

This supercharged salmon sandwich gives delicious incentive to ditch its fast-food counterparts. Wild-caught salmon is infused with a wealth of smoky, spicy, and deliciously tangy ingredients before being pan-seared to crisp, golden perfection. We found that broiling the salmon results in the ultimate melt-in-your-mouth, buttery tenderness. In place of standard tartar sauce, we top each patty with a generous dollop of spicy, yogurt-blended aioli. Peppery arugula and nippy red onion add refreshing crunch and welcomed vibrancy, though you can add any toppings you like. Satiating protein and heart-healthy omega-3 fats abound in these flavor-forward handheld stars.

image-1

Ingredients

  • 1 pound (1-in.-thick) boneless, skin-on wild-caught salmon fillets
  • 1/3 cup whole-wheat panko (Japanese breadcrumbs)
  • 1 large egg, lightly beaten
  • 1 1/2 tablespoons chopped shallot
  • 1 tablespoon chopped drained capers
  • 1 tablespoon chopped fresh flat-leaf parsley
  • 1 garlic clove, minced
  • 2 teaspoons chopped fresh dill
  • 2 teaspoons fresh lemon juice
  • 1 teaspoon smoked paprika
  • 1/2 teaspoon ground red pepper
  • 1/4 cup canola mayonnaise, divided
  • 3/8 teaspoon kosher salt, divided
  • 3 tablespoons plain 2% reduced-fat Greek yogurt
  • 1 teaspoon Sriracha chili sauce
  • 1/2 teaspoon white vinegar
  • 2 teaspoons olive oil
  • 4 whole-wheat hamburger buns, toasted
  • 8 thin red onion slices
  • 1 cup firmly packed arugula

How to Make It

Step 1

Preheat broiler with oven rack 6 inches from heat. Place salmon, skin side down, on a foil-lined baking sheet. Broil 5 minutes. Set aside until cool enough to handle.

Step 2

Place panko, egg, shallot, capers, parsley, garlic, dill, lemon juice, smoked paprika, red pepper, 2 tablespoons mayonnaise, and 1/4 teaspoon salt in a large bowl. Mix to combine.

Step 3

Remove and discard salmon skin; place salmon in a bowl, and mash with a fork. Add to panko mixture. Using your hands, mix until well combined. Shape mixture into 4 (3/4-inch-thick) patties (5 ounces each). Place patties on a parchment paper-lined baking sheet. Cover and chill 30 minutes.

Step 4

In a small bowl, combine yogurt, Sriracha, vinegar, remaining 2 tablespoons mayonnaise, and remaining 1/8 teaspoon salt. Set aside.

Step 5

Heat oil in a large nonstick skillet over medium-high. Place salmon patties in skillet; reduce heat to medium, and cook 4 to 5 minutes per side or until browned.

Step 6

Spread aioli evenly on cut sides of toasted buns. Top each bottom bun with 1 salmon patty. Top patties evenly with onion slices and arugula; cover with top halves of buns.

ENJOY!

 

Thank you Cooking Light for this yummy recipe!

Advertisements
Leave a comment »

Salmon Cakes

What do you do with left-over salmon!  Well… try this!

3755563

  • 3 teaspoons extra-virgin olive oil, divided
  • 1 small onion, finely chopped
  • 1 stalk celery, finely diced
  • 2 tablespoons chopped fresh parsley
  • 15 ounces canned salmon, drained, or 1½ cups cooked salmon
  • 1 large egg, lightly beaten
  • 1½ teaspoons Dijon mustard
  • 1¾ cups fresh whole-wheat breadcrumbs
  • ½ teaspoon freshly ground pepper
  • Creamy Dill Sauce, (recipe follows)
  • 1 lemon, cut into wedges
  1. Preheat oven to 450°F. Coat a baking sheet with cooking spray.
  2. Heat 1½ teaspoons oil in a large nonstick skillet over medium-high heat. Add onion and celery; cook, stirring, until softened, about 3 minutes. Stir in parsley; remove from the heat.
  3. Place salmon in a medium bowl. Flake apart with a fork; remove any bones and skin. Add egg and mustard; mix well. Add the onion mixture, breadcrumbs and pepper; mix well. Shape the mixture into 8 patties, about 2½ inches wide.
  4. Heat remaining 1½ teaspoons oil in the pan over medium heat. Add 4 patties and cook until the undersides are golden, 2 to 3 minutes. Using a wide spatula, turn them over onto the prepared baking sheet. Repeat with the remaining patties.
  5. Bake the salmon cakes until golden on top and heated through, 15 to 20 minutes. Meanwhile, prepare Creamy Dill Sauce. Serve salmon cakes with sauce and lemon wedges.
  • Make Ahead Tip: Prepare through step 3. Cover and refrigerate for up to 8 hours.
  • To make fresh breadcrumbs: Trim crusts from firm sandwich bread. Tear the bread into pieces and process in a food processor until coarse crumbs form. One slice makes about ⅓ cup.

Creamy Dill Sauce…

  • ¼ cup mayonnaise
  • ¼ cup plain yogurt
  • 2 scallions, thinly sliced
  • 1 tablespoon lemon juice
  • 1 tablespoon finely chopped fresh dill, or parsley
  • Freshly ground pepper, to taste
  1. Combine mayonnaise, yogurt, scallions, lemon juice, dill (or parsley) and pepper in a small bowl and mix well.
  • Make Ahead Tip: The sauce will keep, covered, in the refrigerator for up to 2 days.
  • Enjoy!

Thank you Eating Well for this great tip!

Leave a comment »

ROASTED SALMON WITH ORANGE-HERB SAUCE

Anti-inflammatory cooking!!

102205

INGREDIENTS

    • 1 large orange, unpeeled, sliced
    • 1 large onion, halved, thinly sliced
    • 1 1/2 tablespoons olive oil
    • 6… 3-ounce skinless salmon fillets (I only buy wild caught)
    • 3 tablespoons chopped fresh dill
    • 1/2 cup orange juice
    • 1/4 cup thinly sliced green onions
    • 1 1/2 tablespoons fresh lemon juice
    • Additional unpeeled orange slices

PREPARATION

    1. Preheat oven to 400°F. Place orange slices in single layer in 13x9x2-inch glass baking dish. Top with onion slices. Drizzle with oil. Sprinkle with salt and pepper. Roast until onion is brown and tender, about 25 minutes. Remove from oven. Increase oven temperature to 450°F.
    2. Push orange and onion slices to side of baking dish. Arrange salmon in center of dish. Sprinkle with salt, pepper and 1 1/2 tablespoons dill. Spoon orange and onion slices atop salmon. Roast until salmon is opaque in center, about 8 minutes.
    3. Meanwhile, mix orange juice, green onions, lemon juice and remaining 1 1/2 tablespoons dill in small bowl.
    4. Transfer salmon to platter. Spoon onion alongside; discard roasted orange slices. Pour orange sauce over fish. Garnish with additional orange slices.
 Thank you epicurious.com for this recipe and info!!!

The Concept

Eating anti-inflammatory foods—and avoiding inflammatory ones—can make weight loss easier, slow down the aging process, and prevent disease.

 

Distinguishing Features

  • Salmon, flax, walnuts, and other omega-3 rich foods are central
  • There’s an emphasis on colorful, antioxidant-rich fruits and vegetables
  • Avocados, nuts, and olive oilprovide monounsaturated fats
  • Liberal use of spices, especially the “hot” ones
  • Flagship flavors: curry, ginger, garlic, and chili peppers

 

This Is Your Diet If…

  • You love exploring international cuisines
  • You’re on an anti-aging crusade
  • You have a great fish market
  • You like to eat out

 

Probably Not for You If…

  • You don’t care for fish
  • You dislike spicy food
  • You live for pasta, potatoes, and bread
  • Cream and butter are your two favorite food groups

 

The Details

Research shows that inflammation in the body not only increases your risk of disease (including heart disease and stroke) but can make it tougher to lose weight as well. This diet emphasizes foods that are high in antioxidants, monounsaturated fats, and omega-3 fatty acids, all of which reputedly help reduce inflammation. Keeping your diet low in sugar further cools the inflammatory fires by keeping blood-sugar levels in check.

Salmon, flaxseeds, and walnuts (all rich in omega-3s) are star players, along with antioxidant-rich fruits and vegetables such as berries, broccoli, carrots, and spinach. Olive oil is the primary source of fat. Choosing lean meats and low-fat dairy products keeps saturated fat levels down. Vegetable oils, which are high in omega-6 fats (getting too much omega-6 fat is believed to increase inflammation), and simple carbohydrates are minimized.

Certain spices, such as garlic, turmeric, ginger, and chili peppers, also have potent inflammation-reducing abilities, so menus are inflected with Indian, Asian, and Latin flavors.

 

Leave a comment »

ireland2day

"5 minute walks"

Chomp Chomp Food

Me So Hungry

Easy Vegeterian Recipes

Welcome to the new world of Food where cooking is all Fun

Standing Strong Wellness

CHNC & and Wellness Nerd - Strong Bodies = Strong Minds!

DO NOT DIE YOUNG - THE BLOG

The idea is to die young as late as possible.

Teacups & Pearls

Dig in, fill your plate and come back for seconds.

The Wellness Paige

Nutrition for Body and Soul

mindbodygreen

Nutrition for Body and Soul

gabrielle pace, x-sugarjunkie

stop fixing. start thriving.

%d bloggers like this: