Make dinner a DIY taco bar so all your time goes into prepping, not serving! Omega-3 rich salmon cooks up quickly. And since the oven is already on, make use of the heat to roast tomatoes for salsa (no chopping!). Use arugula or baby spinach instead of shredded iceberg lettuce to fill tacos—more nutrients and less prep!
10 to 12 oz (280 to 340 g) wild salmon
1 Tbsp (15 mL) extra-virgin olive oil, divided
1 tsp (5 mL) ground cumin
1/4 tsp (1 mL) cayenne pepper (optional)
2 cups (500 mL) grape or cherry tomatoes
1 to 2 garlic cloves, minced
1 jalapeno, seeded and diced
8 small organic corn tortillas, no salt added
1 avocado, sliced
1 cup (250 mL) grated cheddar cheese
4 cups (1 L) arugula or baby spinach
1 cup (250 mL) canned no-salt black beans, drained and rinsed
1/2 cup (125 mL) chopped cilantro or parsley (optional)
Preheat oven to 450 F (230 C).
Brush salmon with 1 tsp (5 mL) oil, then sprinkle with cumin and cayenne (if using). Place on parchment paper-lined baking sheet and set aside.
In bowl, toss tomatoes with remaining oil, garlic, and jalapeno. Spread out on baking sheet beside fish. Roast until fish is cooked through and tomatoes start to soften, about 6 to 10 minutes.
Wrap tortillas in parchment paper, then heat in oven for last few minutes of cooking.
Place avocado, cheese, arugula, or spinach in small bowls; these are the taco toppers.
Remove fish and place on plate to cool slightly. Turn tomatoes and any juice from baking sheet into bowl. Stir in beans and cilantro (if using). Using fork, flake salmon into bite-sized pieces. Place warm tortillas on plates, then divide salmon overtop. Serve as DIY taco bar with warm salsa and taco toppers.
Each serving contains: 427 calories; 29 g protein; 17 g total fat (3 g sat. fat, 0 g trans fat); 42 g total carbohydrates (3 g sugars, 10 g fibre); 222 mg sodium
source: "30 Minute Meals", alive #371, September 2013
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