Sometimes eating healthy can not only take a bite out of your budget but out of your TIME!
I have here for you a delicious meal made in 15 minutes with healthy fats, proteins and carbs. And, only about 400 calories per serving!
It is a pan-seared fresh salmon filet and stir-fried cauliflower rice.
Here’s how I did it!I preheated the oven to 425 degrees. Using paper towels, I patted the filets dry. I am using two 4-ounce fresh, Atlantic Salmon filets.
(A little money-saving secret….when I see these on sale at Whole Foods, which is pretty much the only local seafood retailer I trust, I buy a huge slab. I have the fishmonger slice them into filets. I freeze them when I get home. I pull them out the night before I plan to cook them and place them in the fridge to defrost overnight. About an hour before cooking, I place them in a bowl of cold water to finish the defrosting.)I season them with salt, pepper and a little garlic powder on all sides, pressing the seasoning down into the meat.Using an oil with a high smoke point, I measure out 1 tablespoon into a skillet and heat over medium high.I place the filets in the skillet SKIN-SIDE DOWN and cook for 3 minutes.Meanwhile, I cut two cups of cauliflower up and place in food processor to pulse into “rice.” I do this in batches.(Another money-saving tip… I go ahead and pulse the whole head of cauliflower and freeze my “rice” for our next meal.After I “riced,” it will be about 3 minutes, so it’s time to flip the filets with a metal spatula. I make sure to get underneath that delicious skin. I cook this for another 3 minutes.I then measure out a tablespoon of olive oil into another skillet over medium-high heat and add the cauliflower-rice. I season with salt and pepper. I stir occasionally.
After 3 minutes, I place filets in the oven to finish them off. I leave them for another 3 minutes while I chop 2 tablespoons of an herb of my choice. This time it was parsley.After the 3 minutes is up, I plate everything. Half of the cauliflower-rice (approx. 1 cup) goes on each plate, topped by the filet and sprinkled with parsley. I serve immediately. So yummy! And good for you!!And it only took 15 minutes from start to finish!!
(makes 2 servings)
time: 15 minutes
2 4-ounce fresh Atlantic Salmon filets
2 cups cauliflower
1 tablespoon high smoke temp oil, like avocado, grapeseed or safflower
1 tablespoon extra-virgin olive oil
2 tablespoons chopped fresh herb of choice
Preheat oven to 425 degrees. Pat filets dry. Season on all sides with salt, pepper and garlic powder. Heat a skillet over medium-high heat. Add filets skin-side down. Cook for 3 minutes.
While the fish is cooking. pulse your cauliflower in the food processor into rice-sized pieces. Do this is batches.
Flip the fish with a metal spatula. Cook 3 more minutes.
Heat another skillet over medium-high heat. Add olive oil. Add cauliflower-rice. Season with salt and pepper. Stir occasionally.
Place skillet with fish in the oven and cook a final 3 minutes.
Plate the cauliflower rice. Top with filet and sprinkle with herbs.