Healthy Meal in 15 Minutes

fullsizeoutput_41d7.jpegSometimes 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!fullsizeoutput_41c5.jpegI 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.)fullsizeoutput_41c6.jpegI season them with salt, pepper and a little garlic powder on all sides, pressing the seasoning down into the meat.fullsizeoutput_41c7.jpegUsing an oil with a high smoke point, I measure out 1 tablespoon into a skillet and heat over medium high.fullsizeoutput_41ca.jpegI place the filets in the skillet SKIN-SIDE DOWN and cook for 3 minutes.fullsizeoutput_41cb.jpegMeanwhile, I cut two cups of cauliflower up and place in food processor to pulse into “rice.”  I do this in batches.fullsizeoutput_41cc.jpegfullsizeoutput_41cd.jpegfullsizeoutput_41ce.jpegfullsizeoutput_41cf.jpeg(Another money-saving tip… I go ahead and pulse the whole head of cauliflower and freeze my “rice” for our next meal.IMG_5389.JPGAfter 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.IMG_5390.JPGI 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.fullsizeoutput_41d1.jpeg

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.IMG_5397.JPGAfter 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!!fullsizeoutput_41d4.jpegAnd 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

salt, pepper

garlic powder

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.

Serve immediately.

fullsizeoutput_41d5.jpegBon appetit!



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2 thoughts on “Healthy Meal in 15 Minutes

  1. Sounds delicious! I want to try this. I’ve never seen that type of oil either. Got to purchase some of that too! So thankful you blog I learn so much from you!❤️

    Liked by 1 person

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