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Grilled Salmon Fillets with Lemon and Dill

Grilled Salmon Fillets with Lemon and Dill

Salmon is already a delicious and a healthy fish meat and cooking it on the grill reaches its full potential of tastiness as the flavor is increased and its meat becoming more favorable to the human mouth and taste buds. Adorned with dill, lemon juice, and garlic, this Phase 2 recipe is a wonderful addition to your meals during the summer season while fast and easy enough for weeknight dinners.

Ingredients:

  • 2 large salmon fillets, skin on and 1 1/2 inches thick
  • Juice of 1 lemon
  • 2 tablespoons (30 mL)
  • fresh dill, chopped
  • 2 teaspoons (10 mL) sea salt
  • 1/2 teaspoon (2.5 mL) garlic powder
  • 1/2 teaspoon (2.5 mL) coarse ground black pepper

Instructions:

  1. Preheat grill to medium heat. In a bowl, brush lemon juice onto the skin and then onto the flesh of the salmon fillets.  
  2. Mix salt, black pepper, and garlic powder and sprinkle on the fillets salmon. Top dill chopped to pieces.
  3. Grill the salmon facing side down and cook for about 2 to 3 minutes. Work salmons away from the grill grates using a spatula with covers down.
  4. Once free, gently flip the fillets and allow to cook for 8 to 10 minutes still cover down and with a heat from 145 to 150 degrees Fahrenheit.
  5. Remove salmon fillets from the grill and place on plates garnished with lemon slices and chopped dill.

Grilled Salmon with Fresh Dills and Limes

Grilled Salmon with dills and limes

This is a simple and delicious Japanese inspired salmon recipe and perfect for those who are at the Phase 2 of the Fast Metabolism Diet Program. For more creativity and presentation, throw in your favorite fresh herbs.

Ingredients:

  • 1 salmon fillet, skin on (about 1 1/2 pounds/680 g)
  • 1 tablespoon/15 mL grated ginger
  • 1 green onion, chopped finely
  • 1 teaspoon/5 mL Xylitol
  • 1 clove garlic, minced
  • 1/2 teaspoon/2.5 mL sea salt
  • Fresh Dill leaves
  • Lime wedges

Preparation:

  1. Preheat grill with medium-low heat.
  2. Except for the salmon fillet, combine all other ingredients in a small bowl for marination.
  3. Lather mixture on the flesh of the fillets and set aside for 5 or more minutes.  
  4. Using a grill grate, cook the salmon for about 12 to 14 minutes skin-side down or until one side is cooked thoroughly at 145 degrees Fahrenheit.   
  5. Once cooked, remove from heat and then serve with lime wedges and fresh dill leaves.

Grilled Salmon with Avocado Salsa

Grilled Salmon with Avocado Salsa

A meal that is easy to prepare and cook, Grilled Salmon with Avocado Salsa is also rich in protein which has a  salsa just spot on that will surely satisfy your taste buds. This Phase 3 recipe is good for all occasions and for every meal of the day with your family and friends.

Ingredients

  • 2 lbs salmon, cut into 4 pieces
  • 1 tbs olive oil
  • 1 tsp salt
  • 1 tsp ground cumin
  • 1 tsp paprika powder
  • 1 tsp onion powder
  • 1/2 tsp chili powder
  • 1 tsp black pepper
  • For the Avocado salsa:
  • 1 avocado, sliced
  • 1/2 small red onion, sliced
  • Juice from 2 limes
  • 1-2 tbs finely chopped cilantro (depending on how big of a cilantro lover you are)
  • Salt to taste

Instructions

  1. On a small bowl, mix together the salt, chili powder, cumin, paprika, onion and black pepper. With olive oil, massage the mixture on the salmon fillets to taste.
  2. Let sit and cool it for at least 30 minutes.
  3. Heat up the grill.
  4. Mix together the avocado, onion, cilantro, lime juice, and salt in a small bowl until ready enough to be added.
  5. Grill the salmon fillets for about 5 minutes or until cooked thoroughly
  6. Furnish with the avocado. Serve and enjoy!

 

Baked Salmon with Asparagus – Phase 3

baked-salmonwith asparagus

Ingredients

  • 2 salmon fillets (It is about 4 once each)
  • 1 tbsp (15ml) extra-virgin olive oil
  • Salt and pepper
  • 1 tsp dried oregano
  • 16 Asparagus spears
  • 2 (40g) slices of onions
  • 4 slices of lemon
  • 1 tsp Fresh Parsley, chopped

Directions

  1. Preheat your oven to 400F.
  2. In a medium-sized bowl, add the salmon and 1 tbsp of olive oil, then sprinkle it with salt, pepper and dried oregano.
  3. Use two sheets of foil, big enough to wrap your salmon and asparagus.
  4. Place about 8 spears of asparagus on the sheet of foil and layer your fillets over asparagus.
  5. Top them with 2 slices of onion and 2 lemon slices.
  6. Wrap the sides of the foil inwards over the salmon, and then fold the top and bottom of the foil to enclose.
  7. Place your foil packets in a single layer on a baking sheet. Then bake in preheated oven for 20 minutes. Don’t overcook.
  8. Unwrap the foil and use a large spatula to transfer the foil packets to your plate, serve warm.

Salmon Fish Sticks with Zucchini Chips – Phase 3

What better way to commemorate Independence Day than to be independent of unhealthy food and lifestyle choices. So, we offer you a salmon fish recipe that will sure knock off those unhealthy food ideas you have for the 4th of July celebration. Salmon Fish Sticks with Zucchini Chips are fun to make, tasty and appetizing, and most of all, very, very, healthy.

Servings: 4

Salmon Fish Sticks with Zucchini Chips - Phase 3

 

Ingredients:

  • 1 ½ cup olive oil
  • Garlic clove, minced
  • Pinch of sea salt
  • Freshly ground black pepper
  • 2 c. crushed tomatoes
  • 2 tbsp. heavy cream (3 egg whites and 1 cup coconut milk)
  • 6 large zucchini, sliced into 1/8″ rounds
  • 1 1/2 lb. skinless salmon, cut into 1″ strips
  • 1 egg
  • 1 c. almond flour
  • 2 c of sprouted-grain bread crumbs
  • Pinch of sea salt,
  • 1/4 c. chopped fresh parsley

Instructions for making heavy whipped cream:

  1. Mix equal amounts of egg whites with coconut milk to make a low-calorie heavy cream substitute. Mix the ingredients until there are no more lumps in your mixture.

Instructions:

  1. Preheat oven to 425 degrees F. Line two sheet pans with parchment paper and insert wire racks. In a medium pot, heat 1 tablespoon olive oil over medium heat.
  2. Add garlic; season with 1/2 teaspoon salt and 1/4 teaspoon black pepper.
  3. Cook until garlic is softened, 2 minutes. Add crushed tomatoes and heavy cream and heat through, 5 minutes.
  4. Using immersion blender, pulse until sauce is smooth. Turn off heat and cover sauce to keep warm.
  5. Using a mandoline, slice zucchini into thin rounds approximately 1/8″ thick. Spread zucchini into an even layer over the sheet pans. (If you do not have wire racks, place directly on parchment paper.)
  6. Drizzle with olive oil and season with salt and pepper. Roast until golden brown, 20 minutes.
  7. Meanwhile, preheat cast iron skillet with 1 cup of olive oil over medium-high heat.
  8. Prepare breading station with three medium bowls: one bowl with sprouted grain bread crumbs, another with 1 egg and 1 tablespoon water, beaten, and the third with almond flour.
  9. Season fish with salt and pepper. Coat each piece of fish with flour and shake off excess, then dip in egg and coat in breadcrumbs.
  10. Fry fish in two batches until golden brown, about 2 minutes. Drain and transfer to a paper towel–lined plate. Season with salt immediately.
  11. Serve fish sticks with zucchini chips and tomato sauce. Garnish with sea salt and parsley.

FDA Approved the Consumption of GMO Salmon: Is it Really Safe?

Salmon has earned its reputation as one of the healthiest fish in the world because of its amazing health benefits. Salmon is packed with omega-3 that fatty acid that is good for our heart and lowers down our adrenaline and cortisol levels. The DHA fatty acid found in Salmon also helps reduce our risks in ARMD (Age-Related Macular Degeneration) and improves our eyesight. It also promotes healthy hormone balance in our body, especially in our thyroid and adrenal glands. In the fast metabolism diet, Salmon is strongly advised to be part in the diet especially in Phase 3. It’s because Salmon is a known source of healthy fats.

FDA Approved the Consumption of GMO Salmon

However, the health and environmental advocates are in hype again as the controversy of FDA’s approval on GMO salmon emerged. Let us hear more about the news below:

Last Thursday, the Food and Drug Administration approved the production of fast-growing fish salmon named as AquaAdvantage salmon created by AquaBounty technologies. A new gene was said to be inserted to the fertilized salmon eggs to boost the production of fish growth hormone. Resulting to a fast-growing salmon than its conventional, farm-raised counterpart.

The FDA’s scientific advisers concluded that the genetic engineering being done on the salmon is safe to eat and won’t contribute any harm to the environment.

“Basically, nothing in the data suggested that these fish were in any way unsafe or different to the farm-raised salmon,” – Alison Van Eenennaam, biotechnology specialist at the University of California said.

Throughout the history, the AquaAdvantage salmon is the first genetically modified animal that was approved by FDA for human consumption. The Food and Drug agency also said that there’s no reason to label it as different from the other salmons out in the market.

The FDA is requiring the AquaBounty to take precautionary measures to ensure the fish won’t get into the ocean and compete with wild salmons. They are only allowed to raise the fish on two sites– Canada and Panama. The company also ensures that the fish will be sterile. So that if the fish will escape into the ocean, they will fail to reproduce.

Credits: Image source from FoodDemocracyNow.org

Credits: Image source from FoodDemocracyNow.org

This move from FDA, however, had raised negative reactions from health advocates.

“This frankenfish, this GMO salmon, should not be approved, and shouldn’t have been approved,” says Dana Perls, a campaigner with the environmental group Friends of the Earth.

“We are deeply disappointed with the FDA’s decision to approve the AquaAdvantage salmon,” Michael Hansen, senior scientist with Consumers Union, said in a statement. “And it’s even more concerning that the FDA chose not to require any form of labeling, making it extremely difficult for consumers to know if the salmon is GE or not.”

Several big grocery stores have also promised not to sell this GMO salmon– including Safeway, Kroger, Target, Trader’s Joe’s, Whole Foods, Aldi, and others.

opinion

The Fast Metabolism Diet Community ‘s Stand:

Like all the other health advocates, we also firmly believe that the production of GMO salmon should be stopped and have never been approved in the first place. GMO foods that contain pesticides and hormones that alter the biological process of animals will be nothing but unhealthy. Healthy fish such as salmon should be treated with utmost care. GMO foods also contaminate our body and ruins our health. So in this community, we still opt for the naturally produced one. If it is not safe for the ocean, how come it can be safe to our body? We urged the producers to label them for the sake of the consumers. How about you? Where do you stand in this issue?

Salmon With Raspberry Balsamic Glaze – Phase 3

Salmon with Raspberry Balsamic? How does that sounds to you? Well, this recipe is an easy, fancy creation that is incredibly good for you. Salmon is packed with omega-3 fats that are great for your heart, mood and brain functioning. Add a pinch of juicy limes and raspberry goodness and your mouth will be filled with oozing goodness. Try this on Phase 1!

Salmon with Raspberry Balsamic Glaze - Phase 3

Serves: 1

Ingredients:

  • 6 fresh raspberries
  • 2 tablespoons balsamic vinegar
  • 1/4 teaspoon juice from squeezed lime
  • pinch of stevia
  • 1 teaspoon of chicken stock
  • 4-ounce skinless salmon fillet

Directions:

  1. Mash raspberries and vinegar together with a fork in a small bowl.
  2. Stir in the lime juice, stevia and chicken stock until combined. Set aside.
  3. Heat your non-sticky saucepan over medium heat. Cook salmon about 4 minutes per side, or until the fish is cooked through. Set aside.
  4. Remove the skillet from the heat and carefully wipe away any liquid with a paper towel.
  5. Return skillet to medium heat and add the reserved raspberry mixture. Stirring constantly, cook 2 minutes, or until just thickened.
  6. Pour sauce over salmon and serve with asparagus on the side.

Baked Salmon Meatballs with Creamy Avocado – Phase 3

Baked Salmon meatballs is one of the healthiest meatball recipes you ever get to encounter. They made even better with creamy avocado sauce on top as healthy fats. This should be enjoyed on phase 3 of FMD program.

Baked Salmon Meatballs with Creamy Avocado - Phase 3

Serves: 4
Ingredients
The meatballs:
  • 1 lb. skinless salmon, cut into chunks
  • ½ medium onion, grated
  • ¼ cup of sprouted grain breadcrumbs
  • 3 tbsp minced cilantro
  • 1 egg white
  • 1 tbsp olive oil
  • 2 garlic cloves, minced
  • ¾ tsp sea salt
  • ½ tsp ground pepper
  • ½ tsp paprika
  • ½ tsp ground oregano
The sauce:
  • ¾ avocado, skin & seed removed
  • 3 tbsp coconut sour cream (see note below for the recipe)
  • 1 clove garlic, minced
  • ½ lime, juiced
  • 5 tbsp water
  • 2 tbsp minced cilantro
  • ¼ – ½ tsp chipotle chile powder
  • ¼ tsp salt, or to taste
  • ¼ tsp ground pepper

Coconut Sour Cream:

Directions:

For preparing Coconut Sour Cream:

  1. In a medium bowl, whisk together the coconut milk, lemon juice and salt until combined.
  2. Adjust salt to taste and add more lemon, if desired.
  3. Refrigerate for about an hour before serving to allow flavors to combine.
  4. Depending on the coconut milk you buy, your sour cream might end up a little grainier than dairy sour cream. You can also strain it through a fine sieve if you want it extra smooth.
The meatballs:
  1. Preheat the oven to 350 degrees F. Coat a large baking sheet with olive oil.
  2. Place the salmon in the bowl of a food processor. Pulse until finely chopped, scraping down the sides as necessary. Transfer to a large bowl.
  3. To the salmon, add the onion, breadcrumbs, cilantro, egg white, garlic, salt, pepper, paprika and oregano. Stir to combine.
  4. Using a 2 tablespoon portion of the salmon mixture, form meatballs by rolling between the palms of your hands. Place the meatballs on the prepared baking sheet, spacing evenly.
  5. Bake until the meatballs are firm to the touch and cooked through, 15 to 18 minutes.
  6. Serve the meatballs with the avocado sauce.
The sauce:
  1. In the bowl of a food processor or blender, combine the avocado, coconut sour cream, garlic, lime juice, water, cilantro, chipotle chile powder, salt and pepper. Blend until smooth.

 

Grilled Salmon with Peaches – Phase 3

This salmon steak is grilled with a sweet, delectable taste of peaches. Grilled Salmon with Peaches is a great recipe if you’re in the mood for a fish grilling party in Phase 3.

Grilled Salmon with Peaches - Phase 3

Ingredients:

  • tablespoon apple cider vinegar
  • 1 tablespoon grated fresh ginger
  • teaspoon fresh thyme leaves
  • pinch of sea salt and pepper
  • medium red onions, cut into wedges
  • peaches, cut into wedges
  • 6 ounce salmon steaks (about 1 inch thick)

Directions

  1. Heat grill to medium-high. In a small bowl, combine the apple cider vinegar, ginger, thyme and ¼ teaspoon each salt and pepper. Set aside.
  2. In a large bowl, gently toss the onions, peaches, ½ teaspoon salt, and ¼ teaspoon pepper.
  3. Season the salmon with ½ teaspoon salt and ¼ teaspoon pepper.
  4. Grill the salmon and onions until salmon is opaque throughout and onions are tender, 5 to 6 minutes per side.
  5. After flipping the salmon, place the peaches on the grill and cook until tender, 3 to 4 minutes per side.
  6. Drizzle the salmon with the vinaigrette and serve with the onions and peaches.
  7. Serve and enjoy the mini grill party!

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