Nut Crusted Salmon

This nutrient dense, delicious recipe is also good brain food.

Salmon is rich in Omega-3 essential fatty acids that

  • help build brain cells
  • fight inflammation in the brain and
  • increase production of brain growth hormones that give your brain the ability to grow and change

Nuts have a mix of protein, healthy fats and slow-burning carbohydrates. They’re also rich in fiber, zinc, iron and essential vitamins.

You can add veggies tossed with olive oil, sea salt and minced garlic to roast with the salmon. Some of my favorites are:

  • asparagus
  • green beans
  • broccoli

Leftovers make a filling second meal.

  • Toss roasted salmon and veggies with greens, add rainbow vegges (carrots, bell peppers, tomatoes, etc)
  • Add to a grain bowl, mix in additional veggies and drizzle with balsamic vinaigrette or pesto
  • Make a wrap with pesto and greens
Nut Crusted Salmon
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4 servings
Servings
4 servings
Nut Crusted Salmon
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Servings
4 servings
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4 servings
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Instructions
  1. Preheat oven to 375 degrees. Brush a baking pans with olive oil. Place salmon in center of pan of pan. Dust with salt and pepper
  2. In a small bowl mix Dijon, honey (and red pepper if using it). Brush evenly over top of salmon.
  3. With a spoon carefully spread chopped nuts over salmon, gently pressing to stick.
  4. Please in center of oven and bake 15 minutes or until center is barely cooked through. It will continue to cook a couple of minutes after removing it from the oven. Let it rest 5 minutes before serving.
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One-Pan Pesto Crusted Fish with Asparagus and New Potatoes

Pretty colors, wonderful flavor and texture, AND nutrient-rich. This recipe also reduces the number of prepping bowls, pots and pans in preparing dinner, truly a one-dish meal. Well, I serve it with a salad so I guess it is a two dish meal. It can be a simple romaine and pea salad with CMF Basic Salad Dressing

Other salad options could be  Spinach and Orange Salad with Black Olives

or Kale, Apple and Cranberry Salad with Pumpkin Seeds 

To jump start another meal, I’ll add another 1/2 lb of fish. The leftovers (fish, asparagus and potatoes) can be tossed into a green salad and/or quinoa. Or made into a wrap with a hummus/bean spread of mashed avocado.

Variations

  • Pesto happens a lot in my kitchen pending what fresh herbs are growing: cilantro, arugula, mint, kale or a mix of herbs: parsley/basil/mint; cilantro/cilantro etc. I experiment with whatever I have on hand. It’s a great way to use up herbs that are at risk of going bad
  • Instead of asparagus, use green beans or broccoli (cut broccoli into 1-inch segments)
  • I’ve used a variety of potatoes: red-skinned, fingerling, Yukon, even sweet potatoes. I cut them into 2-inch chunks, leaving the skin on if they’re organic. If not organic, I peel the potatoes.
  • Instead pesto on the fish, I thin the pesto with add 1 – 2 tablespoons of fresh lemon, or even water and mix into the vegetables. In that case, I brush the fish with olive oil and place lemon slices on it
One-Pan Pesto Crusted Fish with Asparagus and New Potatoes
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Servings
4 servings
Servings
4 servings
One-Pan Pesto Crusted Fish with Asparagus and New Potatoes
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Servings
4 servings
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4 servings
Ingredients
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Instructions
  1. Preheat oven to 400.
  2. Mix olive oil with minced garlic.
  3. In a roasting pan toss new potatoes with 1 1/2 tablespoons of the garlic olive oil.
  4. Place in oven and bake 15 minutes.
  5. Meanwhile, toss asparagus with remaining garlic olive oil and spread pesto over fish fillet with pesto.
  6. Remove roasting pan from oven, add asparagus to roasting pan. Make a space in the center of the potatoes and asparagus and place fish fillet there. Put roasting pan back in the oven and bake 15 minutes.
  7. Test fish to make sure it is cooked in the middle (trout cooks faster than salmon which cooks faster than cod), if not bake another 3 – 5 minutes or until done.
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Cauliflower Alfredo Sauce

Cauliflower was a boring vegetable I pretty much ignored until I discovered its exceptional health boosting powers.

Cruciferous vegetables like broccoli, brussels sprouts, cabbage, cauliflower and kale can potentially prevent DNA damage, activate defenses against pathogens and pollutants, help prevent lymphoma, boost liver detox enzymes and target breast cancer cells. The component responsible for these benefits is thought to be sulforaphane, which is formed almost exclusively in cruciferous vegetables.

How to Not Die
Michael Greger MD

Cruciferous vegetables can potentially prevent DNA damage, activate defenses against pathogens and pollutants, and help prevent cancer…

And Alfredo sauce was something I avoided as heavy, fatty and too white. I like color in my food after all. But my family loves Alfredo sauce.

This recipe happily marries the benefits of cauliflower with my family’s eating pleasure. Simple and quick to make, it can also be a vegan Alfredo sauce.

Recipe Variations

  • Use almond milk or broth for a lighter meal
  • Use dairy milk for a creamier sauce
  • Add 1/2 cup of shredded Parmesan for a special treat

Serving Variations

  • Toss with whole-wheat fettuccini, cooked shrimp and peas
  • Toss with bowtie pasta, chopped up leftover chicken and sautéed mushrooms
  • Saute sliced onion, sliced red bell pepper and coarsely chopped kale and toss with pasta
  • Toss with steamed edamame and pasta
Califlower Alfredo Sauce
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4 servings
Servings
4 servings
Califlower Alfredo Sauce
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Servings
4 servings
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4 servings
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Instructions
  1. Cut off bottom of cauliflower stem and leaves, chop into large pieces
  2. Place cauliflower in a steamer basket in a pot with 1 inch of water. Cover and bring to a boil over medium heat. Steam 8 – 10 minutes until very tender when pierced with a fork.
  3. Place steamed cauliflower in food processor or blender with remaining ingredients and puree.
  4. Adjust salt and pepper to taste.
Recipe Notes

A Color My Food recipe

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Cod and Spinach in Coconut Sauce

This recipe is part of my “Naked Kitchen” repertoire. These are recipes I take with me when we go on vacation and will stay someplace where the kitchen has an empty fridge and pantry. The recipes are easy to make, and flavors are simple.

Ocassionaly I make these meals at home because of their simplicity. They fall into the “comfort food” zone for me. And are also wonderful options when someone in the house is not feeling well.

Variations:

  • Use white fish other than cod, or chicken breast
  • Use kale or broccoli instead of spinach
  • Enhance the flavors with cumin, curry and tumeric if available (about 1/2 teaspoon each)

I serve it with CMF Rice mixed with chopped parsley or cilantro. And chopped nuts if available.

Cod and Spinach in Coconut Sauce
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4 servings
Servings
4 servings
Cod and Spinach in Coconut Sauce
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  1. Heat olive oil in a medium pot over medium heat, just until simmering. Add the onion and sauté until softened. Add garlic and ginger, and cook 2 -3 more minutes, stirring.
  2. Pour in coconut milk, bring to the boil and simmer for 3-5 minutes to reduce slightly, then add the cod. Cover and simmer 8 – 10 minutes until cod is cooked.
  3. Add spinach and cook 3 – 5 more minutes just until spinach is wilted. through. Season with salt and pepper to taste.
  4. Serve with CMF Rice
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Romesco (Red Bell Pepper and Almond Sauce)

Romesco is a nut and red bell pepper sauce that originates in Catalonia region in Spain where it seems fishermen originally prepared this sauce for fish.

This is so delicious, colorful and elegant, I use it many different ways

  • As a sauce over chicken breasts (roasted or grilled)
  • Or on fish fillets (roasted or grilled
  • As a dip with sliced baguette or pita bread.
  • For a more elegant occasion, I spread the dip on crostini (toasted baguette slices) and place a basil or parsley leaf on each crostini.
  • As tea sandwiches
  • Leftovers make a fabulous sandwich spread turning a simple turkey sandwich with arugula into a gourmet treat
  • Yummy wraps with greens and leftover chicken, or garbanzo or white beans.

The almonds and red bell pepper make this not only delicious but also quite nutritious. Check out the  amazing health benefits of almonds.

For an extra special meal, I’ve made this sauce with hazelnuts…hmmm heavenly.

Romesco
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Servings
1 1/4 cup
Servings
1 1/4 cup
Romesco
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Servings
1 1/4 cup
Servings
1 1/4 cup
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Instructions
  1. Toast almonds in a skillet over medium heat for about 5 minutes, stirring occasionally. Remove from heat and cool.
  2. Finely chop almonds in food processor. Remove from processor.
  3. Place extra-virgin olive oil, vinegar, garlic and roasted bell peppers in processor and blend well.
  4. Add ground almonds, salt and pepper, blend again until well mixed.
  5. Adjust salt and pepper to taste.
  6. Dip can be made one or two days ahead. Cover and refrigerate.
  7. Bring to room temperature before serving.
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Salmon and Greens over Beans

This originally happened by using leftovers. In my refrigerator I had leftover quinoa and grilled salmon and made it into a summertime dinner with arugula and tomatoes. It was so fresh and zesty, filling and tasty, a feast of color, flavor and texture that a friend asked me for the recipe.

I sometimes plan my weekly menu with grilled fish on the weekend and make sure to have extra to jumpstart a second meal for later in the week. Perfect for a quick summertime dinner or lunch. I use whatever leftover grains I have on hand (quinoa, brown rice, or barley).

Or skip the grains. it’s just as tasty and robust without. The beans, greens, onions make it nutrient-dense.

I’ve even made this with canned salmon.

This can be modified various ways:

  • Capers instead of olives
  • Celery instead of bell peppers
  • Mint instead of parsley (but using mixed greens rather than arugula)

It makes a nice luncheon for girlfriends. Serve with fresh baguette, goat cheese and Epicurious: Olive Tapenade on the side.

For dessert:

Mango Yogurt Mousse OR

Epicurious: Raspberry Buttermilk Cake

 

Salmon and Beans over Greens
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4 servings
Servings
4 servings
Salmon and Beans over Greens
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4 servings
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4 servings
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Instructions
Salad Dressing
  1. Place lime juice, water, minced garlic and red pepper flakes in little bowl and mix with a fork until well blended. Mix in 2 tablespoons extra virgin olive oil, whisking constantly with the fork. Add an additional tablespoon or two of extra virgin olive oil to adjust to taste.
Salmon and Beans
  1. Place quinoa in a medium saucepan over medium heat and toast, stirring occasionally until popping sounds begin. Add 1 cup water and bring to a boil. Immediately turn heat low, cover and cook quinoa 25 minutes. Remove from stovetop, uncover and cool.
  2. While the quinoa is cooking, chop red bell pepper, green onion, parsley, cut tomatoes in half and cut pitted olives into quarters. Mix in a large bowl. Add salmon and white beans, toss together.
  3. Add quinoa and toss just until combined. Drizzle with 3/4 of salad dressing and toss until again.
  4. Toss arugula with remaining dressing and spread on a platter.
  5. Spread the salmon and bean mix over the greens, leaving a green border.
  6. I used the leftovers to make wraps for lunch the next day, spreading a wheat tortilla with plain Greek yogurt. Yum.
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Salmon with Orange and Black Olive Salsa

Maybe it is living in the US southwest, maybe it is summer heat, but somewhere along the way, I’ve developed a keen taste for fresh salsa not as a condiment for Mexican foods, but as a zesty way to dress up grilled and roasted fish fillets. Or chicken and pork tenderloin.

In this case, salmon.

Juicy orange, kalamata olives and garden-fresh basil join together in flavorful harmony enhancing the pleasure of every bite atop grilled salmon. No grill? No problem, simply roast the salmon fillet in the oven.

I like to serve this with CMF Rice or CMF Quinoa with the crunch of toasted pecans.

I’ve even served it with Quinoa Tabbouleh for a colorful summertime dinner. Add a spinach salad with sliced red bell peppers or grated carrots and toasted sunflowers seeds and dinner is a visual and tasty delight.

For dessert, Epicurious: Plum Kuchen

Variations:

  • Cilantro or parsley instead of basil
  • With or without olives
  • Green onion instead of red onion
Salmon with Orange Olive Salsa
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Servings
4 servings
Servings
4 servings
Salmon with Orange Olive Salsa
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Servings
4 servings
Servings
4 servings
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Instructions
  1. Preheat oven to 400
  2. Peel oranges, cut in slices removing center, and dice into small pieces. Place in a medium mixing bowl.
  3. Chop black olives and add to oranges. Add chopped olives, basil, green onions, balsamic vinegar and olive oil.
  4. Mix. Season with salt and pepper to taste.
  5. Roast salmon in oven for 12 minutes or until center is barely cooked. Remove from oven and let rest a few minutes.
  6. Serve with orange olive salsa on top.
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Roasted Salmon with Tomato Olive Salsa

Something magical happens with this combination of tomato, black olives and basil. The flavors fuse with such harmony it makes every bite a feast for the tastebuds.

For a long time I didn’t bother seeding the tomatoes, but the salsa was so runny I finally did and discovered it is really worth it. Simply scoop seeds out with a spoon (I mix the seeds into salad dressing to put them to good use). Removing the seeds makes the salsa more chunky and prevents it from becoming too runny.

The basil is heavenly in this dish, but the salsa is also quite tasty with parsley or cilantro which what I usually have.

I like to serve this with CMF Rice or CMF Quinua usually adding toasted, chopped walnuts for crunch and that extra nutrient boost. Add an arugula (or mixed green salad) tossed with peas or with blueberries, a couple of sliced green onions with CMF Basic Salad Dressing and dinner is complete.

Make this menu for dinner guests, adding an appetizer and dessert, both of which can be made the day before:

Get an extra meal out of it, lunch or another dinner later in the week:

  • Chop up the salmon and toss with leftover tomato olive salsa, arugula and leftover rice for a one-dish salad lunch (or dinner)
  • Spread plain Greek yogurt on a wrap, place salmon, tomato olive salsa and greens and roll it up. Add leftover grains or white beans to make it a more robust meal.

 

Salmon with Tomato Olive Salsa
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Servings
4 servings
Servings
4 servings
Salmon with Tomato Olive Salsa
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Preheat oven to 400. Chop tomatoes, olives, basil, onion.
  2. Combine tomatoes, 2 tablespoons oil, olives, basil, capers, garlic, and onion in medium bowl; stir to blend.
  3. Season with with salt and pepper to taste.
  4. Drizzle lemon juice on salmon; sprinkle with salt and pepper. Bake in preheated oven for 10 -12 minutes until begins to flake. Remove from oven.
  5. Let salmon rest a couple of minutes. Cut into serving portions and transfer to plates. Top with salsa.
Recipe Notes

Modified from Epicurious:Grilled Salmon with-Tomato Olive Salsa

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Roasted Cod with Red Bell Pepper Tomato Sauce

Growing up in Bolivia, seafood and salt-water fish were unavailable. Except for salted cod. But that too was rare and expensive and only appeared at Easter. So for years, cod was something I thought of only at Easter.

But this recipe can be made any time. And not only with cod, but can also be made with another white fish such as halibut, red snapper or even trout. Roasted red bell pepper gives this dish a lovely aromatic flavor and texture.

If in a pinch for time, I’ve even used roasted red bell peppers.

Roasted Cod with Red Bell Pepper Tomato Sauce
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Servings
4
Servings
4
Roasted Cod with Red Bell Pepper Tomato Sauce
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Servings
4
Servings
4
Ingredients
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Instructions
  1. Preheat oven to 425. Wash and dry red bell peppers. Rub with 1 tablespoon olive oil and place in oven 15 minutes, turning over and roasting another 15 – 20 minutes until skin begins to char. Remove and cover until cool.
  2. Remove skin and seeds from red bell pepper and slice into strips.
  3. Heat 1 tablespoon olive oil in a small pan until it begins to shimmer. Add finely sliced garlic and cook, stirring occasionally, until golden. Add red bell pepper and carefully stir mixing with olive oil and garlic. Turn off heat and place bell peppers in a baking dish.
  4. Add tomato sauce, salt and red pepper flakes (if using). Mix just until combined.
  5. Place cod pieces on top of red bell pepper tomato sauce, skin side up.
  6. Roast in oven 10 – 15 minutes (depending on thickness of cod fillet) until it flakes.
  7. Remove from oven, and flip cod pieces over. Serve with sauce on top of cod.
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One-Pan Pesto Crusted Fish with Mushrooms, Asparagus and Potato

I like this meal because it reduces the number of prepping bowls, pots and pans, but also because of the wonderful flavors and textures, with the added bonus that it is nutrient-rich.

I used my  Cilantro Pesto but it can be any pesto, even store-bought pesto.  Pesto happens a lot in my kitchen pending what fresh herbs are growing in my pots: cilantro, arugula, mint, kale or a mix of herbs: parsley/basil/mint; cilantro/cilantro, experiment with what you have on hand; it’s a great way to use up herbs that are on the verge of going bad.

This recipe can be changed up a couple of ways:

  1. Instead of asparagus, use green beans or broccoli (cut the broccoli into 1 inch pieces to it cooks in the same time
  2.  If new potatoes are not on hand, use any other potato; just make sure to cut bite-size. Use sweet potatoes instead for brighter color and added nutrition. If using organic, I scrub well and leave the peel; if they are not organic, I peel the potatoes
  3. Instead of spreading the pesto on the fish, add a tablespoon or two of fresh lemon, or even water to the pesto and toss into the vegetables, mix well. Simply brush the fish with olive oil and place lemon slices on it.

Left overs make great wraps/burritos. I keep frozen whole wheat tortillas in my freezer to easily make lunch out of leftovers.

Jump start another dinner with this effort

  • Double the recipe on vegetables and toss with spinach, edamame or white beans and a balsamic vinaigrette the next night
  • Or scramble 6 eggs, mix in the vegetables, generously brush an oven-proof skillet with olive oil  and cook the frittata on the stove top until it begins to set. Sprinkle 2 tablespoons of shredded Parmesan cheese on top and finish cooking it in an oven preheated to 350. Serve with a green salad
  • Make a double batch of pesto and for dinner the next night, make Pasta with Pesto and White Beans
One-Pan Pesto Crusted Fish with Mushrooms, Asparagus and Potato
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Servings
4 servings
Servings
4 servings
One-Pan Pesto Crusted Fish with Mushrooms, Asparagus and Potato
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Servings
4 servings
Servings
4 servings
Ingredients
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Instructions
  1. Preheat oven to 400.
  2. Mix olive oil with minced garlic.
  3. In a roasting pan toss mushrooms with new potatoes, drizzle in garlic olive oil and toss well. Place in oven and bake 10 minutes, mix well and bake another 15 minutes.
  4. Meanwhile, make pesto and cover top of fish fillet with pesto.
  5. Remove roasting pan from oven, add asparagus and toss well. Make a hole in the center of the vegetables and place fish fillet in center. Put roasting pan back in the oven and bake 15 minutes.
  6. Test fish to make sure it is cooked in the middle (trout cooks faster than salmon which cooks faster than halibut), if not bake another 3 – 5 minutes or until done.
Recipe Notes

A Color My Food original recipe

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