Dietitians recommend that you consume 2-3 servings of fish per week. Salmon, being a lean source of protein, also provides heart healthy Omega fats to protect your heart from inflammation. Broccoli is an excellent source of fiber, vitamins, and can be prepared in so many ways. I love lemon so I chose to prepare the broccoli with it. The potatoes? Well, they’re just awesome.
Blackened Salmon – adapted from This Mama Cooks
- 2 teaspoons garlic powder
- 1 teaspoon smoked paprika
- 1 teaspoon onion powder
- 1 teaspoon ground oregano
- 1 teaspoon black pepper
- 1/2 teaspoon chipotle chili powder
- 1/2 teaspoon ground thyme
- 2 pounds salmon fillets, remove skin
- juice from half a lemon
Combine all seasonings. Rub both sides of the salmon with the seasoning rub. Heat a non-stick skilled to medium high heat. Spray generously with non-stick spray. Cook each side of the salmon for approximately 3 minutes. Be careful not to overcook or the fish will become dry. Squeeze the juice of half a lemon over the fish if desired.
If you’re not a “spicy” fan, cut the amount of spices in half.
Herbed Potatoes – adapted from Fork Knife Swoon
- 1 1/2 tablespoons parsley
- 1/2 tablespoon rosemary
- 1 tablespoon thyme
- 1/2 tablespoon sea salt
- black pepper to taste (I used 1/4 teaspoon)
- 4 tablespoons unsalted butter
- 3/4 cup buttermilk
- 1/4 cup sour cream
- 2 pounds red potatoes, skin on
Wash and scrub potatoes. Keep them whole for the boiling process. In a large pot, place potatoes and cover with cold water. Set potatoes to boil. Once they begin to boil, cover and reduce to a low boil for 25 minutes. Drain the potatoes and return to the pot. Mash potatoes and stir in all seasoning and the dairy ingredients.
Roasted Lemon Broccoli – adapted from Cookin Canuck
- 2 crowns of broccoli, cut into bite-size florets
- 2 tablespoons olive oil
- zest from 1 large lemon
- 1/4 teaspoon sea salt
- 1/4 teaspoon black pepper
Steam the broccoli until al dente. The cooking process will finish in the oven. Once steamed, drain the broccoli and toss with the oil, zest, salt, and pepper. On a baking sheet, cook the broccoli at 300 degrees for 15 minutes.