We all know how nutritious salmon is for your body. It is full of brain food and a healthy option. Don’t be nervous about cooking fish at home. As I have confessed before, I was intimidated by fish. The secret is finding a great fish market and using fresh ingredients. This particular dish, Salmon and Rosemary, is a favorite in our house. William loves this meal and has no trouble cleaning his plate. I have adapted this recipe from The South Beach Diet. We all know that only means good things! Serve it up with sautéed zucchini and a green salad. Enjoy some tasty brain food!- Amanda
Salmon and Rosemary
1 pound salmon (I use Wild Alaskan)
1 T olive oil
2 t fresh lemon juice
1/4 t kosher salt
1/8 black pepper, freshly ground
2 cloves garlic, minced
2 t fresh rosemary, chopped (cut from my herb garden)
Cut the salmon into 4 equal-size portions. Coat oven dish with olive oil. Place salmon pieces in oven dish. Combine the olive oil, lemon juice, salt, pepper, garlic, and rosemary in a bowl. Brush the mixture onto the fish.
Bake salmon at 425 degrees for 20 minutes. If your salmon pieces are thick, make sure they are fully cooked.
Fish was another one of those ingredients that I avoided cooking. Honestly, it was only because I did not know how. I will say every time, “Face your Fears in the kitchen!”. In my case, my fear was fish. This is a simple, baby step into cooking fish. It is delicious and not too bad for you. If you have not explored your local fish market, take a field trip. It is interesting what a wink of the eye and a smile can do to land you the freshest fish in town. Plus you will learn when the fish arrive each week and where it came from.
Face your Fears!- AF
Soy and Ginger Cod
3 T low-sodium soy sauce
2 t sesame oil
1/4 c green onions, finely chopped
1 t fresh ginger, grated
1 t garlic, finely chopped
1 lb. cod (roughy or flounder works great too)*
Preheat oven to 400 degrees. Mix soy sauce, sesame oil, onion, ginger, and garlic in a small bowl. Place the fillets in an ovenproof casserole dish. Drizzle the soy sauce mixture over the fish. Bake for 12 minutes or until the fish flakes easily.
*When selecting your fish, make sure to ask where the fish has lived before it came to you. There is a lot of research out there. I avoid farm raised fish. Also, I’m very picky about what country my fish come from. Honestly, stick to USA regulated fish. (my opinion)
This recipe is for 1lb. of fish. If you look at the fillets and notice it is not enough for your family, just buy more and change the measurements on ingredients.