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
These Asian-inspired salmon burgers won’t leave you missing the beef < or > the bun. And keep this fruity and fiery salsa in mind the next time you want to jazz up grilled chicken or taco night. Serrano pepper or chile de arbol would be good swaps for bird’s eye pepper in the salsa. You can even mix some Sriracha sauce into the burgers to further punch up the meal. Skin deep Skinless fish is the only way to go for burgers. A helpful fishmonger will kindly skin fillets for you before purchase. As an alternative to salmon, you can also blend up skinless fillets of arctic char or rainbow trout.
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This Mexican-Mediterranean hybrid dish gleans its tempered kick from parched ancho chilies, the dried form of poblano peppers known for their smoky quality and sweet to moderate heat. It’s a fantastic saucy, and comforting, appetizer or meal on its own. Serve with crusty bread to sop up every last bit of the red sauce, or spoon over cooked grain. Chili choices Experiment with different dried Mexican chili peppers in your dishes. Instead of ancho, other options, each with different heat levels and flavour nuances, include pasilla, guajillo, or morita. Look for them in Latin markets and some supermarkets. For leftover lovers Because the flavours in this dish only deepen with resting time, it’s a definite candidate for serving as leftovers; simply reheat in the oven or microwave. Cheezy choices If possible, compare labels and look for lower-sodium feta options. A ball of fresh mozzarella or bocconcini are great alternatives, or try a block of medium-firm tofu and substitute agave syrup in place of the honey for a vegan-friendly dish.
A good option for both backyard barbecues and healthy snacking, this creamy dip benefits from a little spicy crunch, courtesy of quick-pickled peppers. If you want your dip to have a smoky edge, blend in a chipotle-flavoured salsa. Or forgo the salsa and, instead, blend in a couple tablespoons of tomato paste and a single canned chipotle chili pepper. Extras of the pickled peppers are an exciting topping for burgers, sandwiches, and tacos. TIP : When using prepared chili pepper products such as bottled salsas, examine the ingredient list for items you really don’t want or need, namely sugar and high amounts of sodium.