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Sunday, May 24, 2020
On The Menu

An easy way to eat healthily, a good idea just now

By today I think we’re all wishing that our current situation was just one big elaborate April Fool’s joke.

That being said it’s more important than ever to keep our spirits up and one great way is by eating foods that have chemical properties that actually help improve our mood. Chocolate, of course, can release endorphins (not dolphins) in our brain but you can only eat so much chocolate without turning into a Mars bar.

So we turn our attention to a recipe that’s not only lower in fats but also is jammed packed with ingredients to not only make you feel more healthy but also put you in a good mood!

Salmon is full of Omega 3, which not only helps with mood but is good for your … uh… oh yeah, memory! Since we’re home-schooling anyways, it makes sense that eating something that swims in schools will make us smarter.

The greens in the recipe can be whatever you like, such as spinach, kale, etc. And remember that the folic acid is another great mood-enhancer.

This is a great recipe, as it can all be made in the one pan and contains a full, balanced meal all at once.

Tip: When juicing the lemon, try to get it in a bowl instead of squirting it in your eye, as it might sting!

Pan Seared Salmon with Lemony Greens and White Beans

  • 1 lb  salmon filets
  • 2 Tbsp. extra virgin olive oil
  • 1 small onion, finely diced
  • 1 tsp. finely grated lemon zest
  • 1/4 tsp. hot chili flakes
  • 1 can (540 mL) white kidney beans, drained and rinsed
  • 1 bundle greens
  • 1 cup chicken or veggie broth
  • Juice of 1 lemon
  • Salt and freshly ground black pepper to taste

Pat fish dry with paper towel. Sprinkle half of salt and pepper all over fish.

Heat 1 Tbsp. of the oil in large nonstick frying pan set over medium-high heat. Place fish in pan; cook for 3 to 5 minutes per side or until fish is golden and starting to flake apart. Transfer fish to plate; set aside.

Return pan to medium-high heat. Add remaining oil, the onion, lemon rind and hot pepper flakes; cook for 3 to 4 minutes, stirring frequently.

Stir in beans and remaining salt and pepper; cook for 4 to 5 minutes, stirring frequently.

Stir in greens; cook for 30 seconds.

Stir in broth and lemon juice; cook for 2 to 3 minutes or until green are wilted and broth thickened.

Serve bean mixture immediately with fish.


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Hungry for new local recipes?

On The Menu features a new recipe every week. Give your cooking skills a workout this weekend.

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