Monday, June 11, 2012

S: is for Salmon

And salmon is freakin' deeeelish!  I made the mistake of grocery shopping while starving last week, but for once came out on top.  I found myself craving lox & bagel.  Not having the patience to ask, "hey where can I find the lox", I went with salmon instead.  No regrets.

Aside from tasting pretty swell, salmon is also a winner when it comes to healthy eating, with several great things to benefit our bods.  It is packed with omega 3's, which research has shown to improve heart muscle function and reduce the risks of deadly heart arrhythmia.  Doctors recommend 2 servings of omega 3's per week for us grown-ups.  Salmon also gives a nice daily dose of vitamins D (100%, B2 (50%) and B12 (50%) for healthy teeth and bones, energy, and good moods!  Lastly, a serving of salmon has the power to fill you up without filling out you out with over half of your day's required protein intake, yet only 180 calories and 10g of fat per 4-oz serving.

Now that I've now sold you on this fancy fish, I will enlighten you on my fancy dish below, coming in at less than 400 calories, 25g protein, and 11g of fat!

Slox n' Bagel

1 whole wheat Bagel Thin
2tbsp lite cream cheese
1 vine ripe tomato, sliced
1 tbsp capers
4oz salmon
olive oil cooking spray
2 squeezes of lemon juice
          Coat skillet with olive oil cooking spray and heat over medium low. 
          Place salmon in skillet, skin side down and cook for 3 minutes.  Spritz
          with lemon juice and flip for 2 more minutes until salmon is just done. 
          Remove from skillet and remove skin from salmon (no one likes it anyway).
          Toast bagel.  Spread with cream cheese.  Top with tomato, salmon, and capers.
          Enjoy the heck out of it!

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