seafood

Salmon Steak Sandwich

Salmon steaks are a great substitute for burgers. Enjoy this meal to nourish yourself and your sports performance.

Ingredients

  • 1 pound salmon steaks (4 pieces)

  • 4 whole wheat rolls (or any of your favorite bread); cut carbs? Make it an open face sandwich and use 4 slices of whole wheat bread.

  • 2 cups of arugula

  • 1/2 a cucumber, cut in half lengthwise and thinly sliced

  • 3/4 cup red onion, thinly sliced (optional)

  • Juice from half of a lemon

  • 1/2 teaspoon coarse salt

Directions

  • Season the salmon steaks with salt and pepper

  • Place steaks skin-side down in a heavy sauté pan over medium-high heat

  • Cook for about 5 minutes, then gently flip and cook for another 4–5 minutes. The salmon should have good golden brown color on the outside and be cooked to medium.

  • While the salmon is cooking, slice your rolls and warm them under the broiler.

  • Combine arugula, cucumbers, and onion in a bowl.

  • Dress with the lemon juice and salt.

Mustard Dressing

  • 1/2 cup nonfat Greek Yogurt

  • 2 tablespoons mustard

  • 1 tablespoon capers (optional)

  • Juice from half of a lemon

  • 1 teaspoon red pepper flakes

  • Salt and pepper

Directions

  • In a small bowl, whisk the ingredients together until smooth.

  • Then add salt and pepper to taste.

  • Spread the dressing on the bread and assemble the sandwiches with the salmon steaks and arugula salad.

  • Serve immediately. (Note: Serves 4)

Nutrition facts include 1 slice of bread

Nutrition facts include 1 slice of bread




Grilled Salmon With Mango Salsa

Salmon is a great source of lean protein and high n polyunsaturated fat, omega-3-fatty acids (EPA & DHA), which may decrease triglyceride levels, lower blood pressure, and reduce the build of atherosclerotic plaque. Salmon also contains a powerful antioxidant Astaxanthin which we cannot produce ourselves, so we must rely on dietary intake.  According to the American Heart Association (AHA) implement fish in your diet , especially fatty fish low in mercury content, at least 2 times per week (serving size: 3.5 oz cooked).

INGREDIENTS:

  • 4 6-ounce Salmon fillets

  • Pinch of Salt & Pepper

  • Olive Oil

  • Side options: Basmati Rice and Asparagus

Mango Salsa:

  • 1 Mango, diced

  • ½ Red Pepper, finely diced

  • ½ Red Onion, finely diced

  • 1 small Jalapeño, seeded, finely chopped (or substitute with 1-2 tsp Red Pepper Flakes)

  • ¼ cup packed Cilantro leaves, roughly chopped

  • 1 tbls. Honey

  • Juice from 1/2 Lemon

PREPARATIONS:

  1. In a medium bowl stir together mangos, red peppers, onions, jalapeños, and cilantro. Stir in lemon juice and honey. Set aside until ready to use. The salsa can be made well ahead of time and refrigerated.

  2. Pre-heat the oven to 425F. Coat an oven safe dish with a small amount of olive oil. Apply a small amount of salt and pepper onto each salmon fillet & bake for 12-18 minutes. Depending upon the thickness of your fillets, your actual bake time will vary.

  3. Plate the salmon, top with mango salsa and serve with sides of your choice (Note: serves 4).