Lemon-Garlic Salmon and Mushroom Medley
Every year I choose a month to switch over to a pescatarian diet (eating only fish as a source of protein). Don't get me wrong, I really enjoy eating a nice filet mignon or the dark meat from chicken; but I believe that a well-balanced diet is key to great health. Too much of anything can harm your body and not enough another can also hurt you. Salmon is a heart-healthy protein loaded with omega-3 fats, which are essential since your body doesn't create them on its own and you can only get them from your diet.
One 3.5oz portion of salmon provides almost 50% of your daily intake of vitamin B6, which is needed for energy and protein metabolism. When I am meal planning I portion out my proteins at 3-4oz and I eat about 4 meals a day so that I get my daily protein intake of 90-100g. Making sure each of your meals are around the same macro count is important for regulating your metabolism.
The most popular reasons for gaining unwanted weight or loosing wanted weight is: 1. not having portion control and eating more than needed, 2. not eating on a regular schedule and 3. not eating enough throughout the day so that when the evening comes around you are trying to compensate for the missed meals and your stomach is trying to fit more food than what is "allowed".
Switch up your diet and learn about your body and what it likes. You will be very surprised when you start to notice a difference in not just your stomach, legs, arms, etc; but also your skin, hair and mood.
Servings: 4-6
Ingredients:
2 cups of whole white Mushrooms (cut in halves)
3 cups of Green Beans
1 small white onion
2lbs of skinless salmon filets (choice: Atlantic wild salmon)
1 lemon
1 Tbsp of minced garlic
Olive oil
2 cups of white jasmine rice
Directions:
1. slice the white onion in half rings and throw away the ends. Put aside half the onion for the mushrooms and green beans.
2. In a large ziploc bag place the salmon filets, half the onion slices, 2 Tbsp of minced garlic, lemon juice and drizzle with 2-4 Tbsp of olive oil. Mix well and let it marinate in the fridge for 4-6 hours.
3. Preheat the oven to 425. In a medium pot heat 2 Tbsp of olive olive and cook the 2 cups of rice with seasoning salt and garlic salt for 3-6 minutes and then add 4 cups of water. Bring to a boil and then lower to a medium heat. Cook rice for 20 minutes or until thoroughly cooked.
4. On a baking sheet, line the sheet with foil and spray with nonstick spray. Place the fillets on the pan bottom down. Once the oven is heated to temperature cook the fillets for 5 minutes for each 1/2 inch in thickness.
Example: 1 inch fillets cook for 10-12 minutes. 1.5 inch fillets cook for 15-17 minutes.
5. On a different baking sheet, line the sheet with foil and spray with nonstick spray. Mix the green beans, mushrooms and onions on the baking sheet with olive oil, salt and pepper. Cook for 15-20 minutes
6. To make sure the salmon is cooked all the way, use a fork and check the center by seeing if the filet separates clean (a flake motion).
Serve:
1. Place 1/2 cup of rice on half the plate and put the salmon on top of the rice. Next to the rice and salmon put the veggies on the other half the plate. Feeling Spicy? Garnish your salmon with chopped serrano peppers.
