Recipe: Flavor Bursting Panseared Salmon

 

Seasoning, Lemon, Garlic & Herbs = Flavor Burst

Eating fish is a great addition to a menu. Fish pack protein needed to build muscle, but also bring heart healthy fatty acids like Omega 3’s along too. Out of all the types of fresh fish, salmon has become my quick goto during the week for dinner. It’s a lean protein that’s simple and doesn’t leave me feeling heavy. Plus, I believe it’s way more flavorful than other options. The drawback though,  it’s also can be more expensive. So, to get the most cost-effciency, buy fresh Salmon in bulk from the seafood section of your local grocer. I usually purchase the family size, never frozen salmon from Aldi. Once it’s home, wash, portion, season, package and freeze carefully.

 

Now, there are many ways to cook your salmon, but today we’re going to get into a quick 10 minute sear that packs a punch of flavor :

TOOLS & ACCESSORIES

  • non-stick pan
  • spatula
  • cutting knife or kitchen shears (to cut or portion your salmon)

INGREDIENTS

  • 3-4 ounce Salmon filet
  • 1 cap full of Extra virgin olive oil OR olive oil cooking spray
  • 1 tbsp of butter ( or more if you’re feeling froggy)
  • 1 tsp minced fresh rosemary
  • 1 tsp minced fresh basil leaves
  • 1 tsp minced fresh sage
  • Station 1923 Brown Sugar Smoke Seasoning
  • 2 small spoons of minced garlic in water
    • you can use fresh garlic cloves if you like, I simply buy it already minced for quick cooking
  • 1 small lemon cut in half into 2 wedges
  • Salt and peper

WHAT TO DO

1. Heat the pan by turning on medium heat and adding butter and olive oil

2. As pan heats and butter melts add in herbs and garlic to the middle of the pan.

3. After about 30 seconds, Squeeze both lemon wedge halves of their juice then add the hull to the pan. Bring ingredients to a simmering reduction. (Don’t leave the pan unattended! This process can go pretty quickly)

4. Once pan is evenly hot and you hear the pan simmering, take salmon and lay face down in the middle of the pan. Sear for 8 minutes face-down. Do not leave the pan unattended.

5. The pan should be browning. Take spatula to flip Salmon over to scales side, reduce heat and cook through to your liking (I like my salmon with a little pink in the middle), reduce heat.

Bonus: If the sear, or browned spots, on the top of your salmon isn’t to your liking, once you’ve cooked it for a bit on the scale side, turn up the heat and flip it back over for a heavier sear.

 

That’s it your done! Now add your salmon as a topping to a bed of salad, rice; Or toss on a side of carrots or a baked sweet potato.

Vegan High Protein Chickpea Bowls

Switch things up with this easy-to-make bowl featuring quick pickles, kale, and coconut rice. Perfect for meal prepping, as this makes six servings. This recipe is very filling and flavorful (a great dinner option), which can be difficult to come by in vegan cooking.

CarbsFatProteinSodiumSugar
164g12g39g664mg7g

INGREDIENTS

  • For the quick pickles:
  • 2 Persian cucumbers, thinly sliced
  • ½ red onion, thinly sliced
  • 2 tablespoons rice vinegar
  • For the chickpeas:
  • 1 tablespoon vegetable oil (or use coconut oil for added fat burning)
  • 5 ounces kale, deveined and chopped
  • 2 15 ounce cans chickpeas, rinsed and drained
  • 2 cloves garlic, finely chopped
  • 6 scallions, white and light green parts, thinly sliced
  • 2 to 3 tablespoons soy sauce
  • 1 to 2 tablespoons sambal oelek
  • 1 tablespoon brown sugar
  • For the rice:
  • 2 cups water
  • 1 cup coconut milk
  • 1 teaspoon sugar
  • 1 teaspoon kosher salt
  • 2 cups jasmine rice
  • zest and juice of 1 lime
  • To garnish:
  • fresh mint leaves
  • fresh basil leaves
  • fresh cilantro leaves

INSTRUCTIONS

To make the quick pickles:

  1. In a small bowl, toss the cucumbers, red onion, and vinegar. Set aside to marinate while you cook the chickpeas.

To make the chickpeas:

  1. In a large skillet, heat the oil over medium-high heat. Add the kale and cook until wilted, 5 to 6 minutes. Season with salt and transfer to a medium bowl.
  2. Add the chickpeas to the same skillet and cook, 8 to 10 minutes.
  3. Add the garlic and scallions and cook for 1 minute, or until fragrant. Add the soy sauce, sambal oelek, and brown sugar and stir to combine. Return the cooked kale to the skillet and stir to combine. Season with salt and reduce the heat to low until ready to serve.

To make the rice:

  1. Combine the water, coconut milk, sugar, and salt in a medium saucepan and heat over medium-high heat until the mixture starts to simmer. Add the rice and bring back to a low simmer. Cover the pot, reduce the heat to low, and cook undisturbed for about 15 minutes, until all the liquid has been absorbed.
  2. Turn off the heat and let the rice steam for another 5 to 10 minutes, until fully cooked and soft. Uncover, fluff, and toss in the lime zest and juice.

Assemble:

  1. Divide the rice among bowls, followed by the chickpeas and kale, pickles, and plenty of fresh mint, basil, and cilantro. Serve immediately.

Pineapple Fried Rice with Salmon Teriyaki Recipe

Pineapple Fried Rice

  • 2 tablespoons sesame oil
  • 2 tablespoons olive oil
  • 1 medium onion, chopped
  • 1 cup frozen peas and carrots
  • ½  cup frozen corn
  • ½ cup fresh pineapple, diced
  • 2 cloves garlic, finely minced, or more to taste
  • 3 large eggs, lightly beaten
  • 4 cups cooked rice
  • 3 tablespoons low-sodium soy sauce, or more to taste
  • ½  teaspoon freshly ground black pepper, or to taste
  1. Heat sesame oil and olive oil in a large nonstick skillet or wok over medium-high heat. Add chopped onions to the skillet and cook stirring intermittently, until clear.
  2. Add peas and carrots and corn to the skillet and cook, stirring intermittently, until vegetables begin to soften, about 2 minutes. Add garlic; cook and stir for 1 minute. Add pineapples and cook for 2 additional minutes. Push vegetables and pineapples to the side of the skillet, pour eggs into the other side, and cook to scramble, stirring as necessary, 3 to 4 minutes.
  3. Drizzle evenly with soy sauce, season with salt and pepper, and stir to combine.

Teriyaki Sauce

  • 1 cup water
  • ¼  cup soy sauce
  • 5 teaspoons packed brown sugar
  • 1 tablespoon honey, or more to taste
  • ½  teaspoon ground ginger
  • ¼  teaspoon garlic powder
  • 2 tablespoons cornstarch
  • ¼  cup cold water
  1. Combine 1 cup water, soy sauce, brown sugar, honey, ginger, and garlic powder in a saucepan over medium heat. Cook until nearly heated through, about 1 minute.
  2. Mix cornstarch and 1/4 cold water together in a cup; stir until dissolved. Add to the saucepan. Cook and stir sauce until thickened, 5 to 7 minutes.

Salmon Teriyaki

  • 4 – 6 oz salmon filets 
  • 2 tablespoons olive oil
  • 1 teaspoon ground black pepper
  • ½  teaspoon garlic powder
  • ½  teaspoon onion powder
  • ½  teaspoon cayenne pepper
  • ½ teaspoon red chili flakes 
  1. Cover the filets in olive oil and season thoroughly. Cover and let marinate for no less than 30 minutes. 
  2. Heat grill to medium high heat and spray with non-stick spray. 
  3. Place filets on grill, being sure not to over crowd and cook for 5-7 minutes, or until cooked all the way through. 
  4. Drizzle  or cover cooked filets in teriyaki sauce and serve over fried rice.