One Pan Baked Salmon and Asparagus
2017-05-31 19:04:00
Serves 4
Lemon, garlic and parsley are infused in One Pan Lemon Garlic Baked Salmon & Asparagus ready in only 10 minutes!
Cook Time
10 min
Ingredients
- 4 - 6 (6 oz or 170 g) salmon fillets, skin removed
- 2 tablespoons minced garlic
- 2 tablespoons fresh chopped parsley
- ⅓ cup freshly squeezed lemon juice
- Olive oil cooking spray
- 1 teaspoon Kosher salt (or sea salt flakes)
- ½ teaspoon cracked black pepper
- 4 bunches asparagus (24 spears), woody ends removed
- 1 lemon, sliced to garnish
- ⅓ cup beans/peas or any other greens
Instructions
- Preheat oven broiler (or grill) to high heat. Line a baking sheet with aluminium foil. Arrange oven shelf to the second top shelf (about 8-inches from the heat element).
- Place the salmon on a large baking tray. Rub each fillet evenly with the garlic and parsley to evenly coat; pour over the lemon juice. Spray with a light coating of olive oil spray and season with salt and pepper. Arrange the asparagus and greens around the salmon in a single layer, and place the lemon slices over the top.
- Broil (or grill) for 8-10 minutes, or until salmon is cooked through to your liking.
- Serve with the asparagus and beans/peas
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Seared Scallops with Pea Puree and Mint Vinaigrette
2016-03-31 09:14:59
Serves 4
Savor the flavours of spring with this delightful recipe. Not only is it elegant fare but it is packed with nutrients.
Prep Time
30 min
Total Time
30 min
Ingredients
- 6 tsp olive oil, divided
- 2 leeks, trimmed, rinsed and thinly sliced
- 1/4 tsp sea salt, divided
- 1 tsp fresh thyme leaves
- 3 cups frozen green peas
- 3/4 cup low-fat milk, plus additional if needed
- 1 lb sea scallops
- 1 tsp fresh lemon juice
- 2 tsp white wine vinegar
- 1 tsp minced fresh mint
- 1/2 tsp raw honey
Instructions
- Heat a skillet on medium-low. Add 1 tsp oil and swirl to coat skillet. Add leeks and 1/8 tsp salt and cook, stirring occasionally, until leeks are softened and just starting to brown. Add thyme, peas and milk. Increase heat to medium and cook, stirring, until peas are heated through, about 5 minutes. Remove mixture from heat.
- Reserve a handful of whole peas (about 1 cup) for garnish. Scrape rest of pea-milk mixture into a blender and purée until smooth, adding a bit more milk to thin, if necessary.
- Heat a large, clean skillet on medium-high. Add 1 tsp oil and swirl to coat pan. Add scallops, leaving a bit of space between each to prevent steaming. Sear scallops for about 3 minutes per side, until golden brown and barely firm to the touch. Transfer scallops to a plate.
- In a small bowl, whisk together remaining 4 tsp oil, lemon juice, vinegar, 1 tsp water, mint, honey and remaining 1/8 tsp salt.
- To serve, spoon 1/2 cup pea purée onto each of 4 plates and sprinkle with some of the reserved whole peas. Top with 4 scallops. Spoon 2 tsp vinaigrette over top of scallops and serve.
Notes
- Green peas offer loads of protein, fiber, vitamin K and C, manganese, and B-vitamins thiamin, folate and B6. Folate promotes healthy red blood cell formation while vitamin B6 helps keep your blood glucose levels within a normal range.
Adapted from Clean Eating Mag
Adapted from Clean Eating Mag
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Sweet Potato Tuna Frittata
2016-03-01 19:29:03
Serves 4
There are unlimited ways to make variations of frittatas. Use leftover cooked vegetables and proteins in frittatas. Try different kinds of cheeses. Make mini versions to put in your lunch by cooking the fritattas in muffin tins. These freeze really well for breakfast on the run.
Ingredients
- 1 tbsp oil
- 1 cup sweet potato, peeled and cubed
- 1 medium zucchini, thinly sliced
- 1 clove, garlic, minced
- 1 tsp curry powder
- 8 eggs
- ½ cup milk
- salt and pepper
- 170 g tin of tuna (chunk light), drained, and broken up
- 2 tbsp fresh chives
- 1 cup mozzarella cheese
Instructions
- Heat a large oven-proof frying pan over medium-high heat. Add in oil and sauté the sweet potato to start the cooking process (~4 minutes).. Then add in sliced zucchini and cook another 4 minutes. Add in minced garlic on top of vegetables (not directly on pan as this could burn the garlic) and curry powder.
- In a large bowl, whisk together eggs and milk. Season to taste with salt and pepper. Add in tuna and chives.
- Pour egg mixture overtop cooked vegetables, stirring gently to distribute. Sprinkle with cheese.
- Allow your eggs to cook in the skillet, lifting the edges of the skillet with a spatula, allowing the uncooked egg to flow underneath. Cook until the bottom is set and top is almost set. Finish cooking under a broiler. Serve in pizza-style wedges with a green salad.
Notes
- Instead of cooking in a frying pan, allow cooked vegetables to cool. Then mix in to the egg mixture, and pour into greased muffin tins. Bake mini frittata for ~20 minutes at 400 degrees.
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Homemade Gnocchi with Tilapia
2015-02-08 18:50:25
Serves 4
Ingredients
- Ingredients
- 1 lb russet potatoes (about 2 medium potatoes), mashed
- 1 egg, lightly beaten
- ¾ cup-1 cup all purpose flour
- salt and pepper to taste
- Sauce
- 1 bell pepper, chopped
- 1/2 small red onion diced
- 1 pint grape tomatoes, halved
- 1 garlic cloves
- 1 zucchini chopped
- ¼ cup fresh basil, chopped
- ¼ cup Parmesan cheese, grated
- salt and pepper to taste
- 2 tbsp vegetable oil
- ½ lemon, juiced
- 4 Frozen Tilapia filets
- salt and pepper to taste
Instructions
- Preheat oven to 375°F.
For gnocchi
- Fill a large pot with cold water. Salt the water then cut potatoes in half and place them in the pot. Bring the water to a boil and cook the potatoes until tender throughout, this takes roughly 40-50 minutes.
- Remove the potatoes from the water. Peel each potato as soon as possible after removing from the water (without burning yourself). Be mindful that you want to work relatively quickly so you can mash the potatoes when they are hot. To do this you can either push the potatoes through a ricer, or run a fork down the sides of the peeled potato creating a nice, fluffy potato base to work with. Don't over-mash - you are simply after an even consistency with no noticeable lumps.
- Let the potatoes cool spread out across the cutting board - ten or fifteen minutes. Long enough that the egg won't cook when it is incorporated into the potatoes. When you are ready, pull the potatoes into a soft mound - drizzle with the beaten egg and sprinkle 3/4 cup of the flour across the top. Scrape and fold until the mixture is a light crumble. Very gently, with a feathery touch knead the dough. This is also the point you can add more flour (a sprinkle at a time) if the dough is too tacky.
- The dough should be moist but not sticky. It should feel almost billowy. Cut it into 8 pieces. Now gently roll each chunk of dough into a snake-shaped log, roughly the thickness of your thumb. Use a knife to cut pieces every 3/4-inch.
- To shape the gnocchi roll each piece on the counter using the tines of the fork to roll the gnocchi. The gnocchi should curl into a slight "C" shape, their backs will capture the impression of the tines as tiny ridges (good for catching sauce later). Set each gnocchi aside, dust with a bit more flour if needed, until you are ready to boil them. This step will help the gnocchi “grab” onto the sauce you are serving with it.
- Lightly season tilapia filets with salt and pepper and place on a parchment lined baking sheet and put in the oven for ~15-20 minutes or until cooked.
- Bring pot of water to a boil. Cook the gnocchi in batches by dropping them into the boiling water roughly twenty at a time. They are cooked when they pop back up to the top. Fish them out of the water a few at a time with a slotted spoon ten seconds or so after they've surfaced. Reserve ½ cup cooking liquid for sauce.
- In a large skillet, heat oil over medium high. Add onion, zucchini, peppers and garlic and season with salt and pepper. Cook, stirring occasionally, until vegetables are crisp-tender (about 4-5 minutes). Add tomatoes and cook until juicy (about 2 minutes).
- Transfer drained gnocchi to skillet. Toss gnocchi, adding enough cooking liquid to create a sauce. Remove from heat and stir in basil, cheese, and lemon juice.
Notes
- 1. You can easily substitute a variety of vegetables. Other vegetables to try: chopped tomatoes, onions, snap peas, squash, spinach, asparagus, cauliflower, mushrooms. You could substitute in different herbs – try dill, parsley, chives, mint. You could try different kinds of cheese. You could try Pecerino, Asiago (which will taste quite sharp). You can make a big batch of gnocchi and freeze for later enjoyment.
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One-tray Citrus Roasted Mixed Vegetables with Tomato Pesto Salmon
2014-11-24 11:16:39
Serves 6
Ingredients
- 10 halved new potatoes
- ½ small head of red cabbage
- 1 fennel bulb, sliced
- 4 cloves garlic
- Olive oil
- Salt, pepper
- 4 tbsp sun-dried tomato pesto (substitute with 3 tbsp grainy Dijon mustard + 1 tbsp
- brown sugar if cannot find)
- Juice of 2 lemons, divided
- ~600 grams salmon fillet
Instructions
- Directions
- 1) Preheat oven to 400 degrees F.
- 2) Toss vegetables and garlic with olive oil. Season with salt and pepper.
- 3) Lay out vegetables on a single layer (do not pile up on each other or the vegetables
- will steam rather than roast), onto a large baking tray, lined with parchment or tin
- foil. Roast for 15 minutes.
- 4) Season salmon with juice of 1 lemon, then additional salt and pepper. Cover with
- sun-dried tomato pesto (or substitute grainy mustard + brown sugar). Add in
- salmon to baking tray, roast another ~15-20 minutes, or until done.
- 5) Squeeze lemon juice all over tray with cooked vegetables before serving.
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Red Snapper "en papillote" - In a pouch
2014-10-01 20:58:04
Serves 4
Instructions geared for ages 8 & up
Ingredients
- 4 - 4 oz pieces of red snapper
- 1 cup sliced leeks
- 4 small potatoes sliced thin
- 2 sliced tomatoes
- 1 cup julienned carrots
- 1 cup artichoke roughly pulled apart (canned)
- 1 fresh lemon - juice squeezed
- 4 springs of thyme
- 2 cloves of garlic roughly chopped
- 2 tablespoons of olive oil
- salt and pepper to taste
Instructions
- Wash hands.
- Have the child(ren) collect the ingredients and check them off on the list to make sure all the ingredients have been collected.
- Once all ingredients are collected have the child(ren) wash all the vegetables, peel the carrots, and garlic, and open and rinse the can of artichokes.
- Depending on the age of the child supervise while they chop vegetables above as directed.
- Fold a large piece of parchment paper in half (you want it to be big enough to fit the fish and vegetables) and cut a half heart shape to make the papillote (pouch) which the fish and vegetables will cook in.
- On the bottom of a heart shaped piece of parchment paper layer potatoes, then leeks, then carrots sliced tomatoes and artichokes and top with fish. Repeat for each portion.
- Sprinkle a bit of salt and pepper on top of each piece of fish.
- Squeeze a little bit of lemon juice on top of each pile and a little drizzle of olive oil. Top with one sprig of thyme.
- Fold edges of parchment in to make a sealed pouch.
- (Adult or older child) Bake on middle rack for 15 - 20 minutes at 350°F.
Tip
- You can alternate some vegetables and include celery, zucchini, onion or even parsnips! Customize your pouch to what you want! You can spice it up by adding some curry powder or using fresh dill instead of thyme.
- The pouch can be prepared the night before for easy dinner service the next day!
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