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Tuesday, December 14, 2010

Fish Night, Baby Fish Night ba da ba ba ba da da...sorry about that

Alright, so gluten free and healthy doesn't always have to be complicated.  Tonight is fish night, and although most of my meals are vegetarian, tonight is an exception.  I am going to get back to some basics tonight with a meal that is, by the proper definition, about as balanced and healthy as you can get.  So relax, pour the red wine, and take a load off while cooking this simple, but sensational meal. 
I am cooking for 2 - so these amounts represent enough for 2 - You will need:
1 lb of salmon fillet, skin on. (We got Norwegian from Publix) Half the fillet before you cook it.
3 tbsp butter
1/2 of a fresh lemon
Salt and Pepper
3 cups of broccoli
4 cups baby mixed greens
2 hard boiled eggs (we get ours from our local store, Back to Nature - they are pastured and fantastic!!)
1/2 cup pecans
About 8 thin slices red onion
A little bit of mozzarella cheese
Some homemade vinaigrette dressing - I included this recipe below

OK, the fish is only as good as the method with which it is cooked, and tonight I think I have nailed it.  If you're using a stainless steel pan, put in the butter and turn the heat between low and med, closer to med.  If you're using Teflon or something non-stick, you should probably turn it to med.  Let the butter melt, and start to make a little noise, then lay the two salmon fillets in the pan skin down.  Get yourself some good tongs and move the fillets around just a little in order to prevent sticking.  While they're sizzlin' a little, sprinkle a little salt, pepper, and fresh lemon juice on the top, and put a lid on it for about 2-3 minutes, but don't forget to scoot the salmon around every now and then to prevent them babies from stickin'.  After a few minutes, flip them suckers over.  Now it is critical to move the fillets around now and then to prevent sticking, because the skin is not there to help this.  Sprinkle some more salt and pepper and lemon on the top and put a lid on 'em for another 3 minutes or so.  At this point, you should be able to flake a little piece off one side of a fillet to see how done the inside of the salmon is.  Cook it however done you like it, but it is in my opinion that it is best when the very center is just a little pink and shiny still...to each his own.  Flip them one more time to really crisp the skin and take them off the heat.  Squeeze a little fresh lemon on top and you're done with the salmon.

Steam the broccoli during the salmon cooking or after, but don't over-steam it.  It should be bright green and a little crisp to go best with the salmon.  The broccoli only needs a little salt when serving.  The salmon will have plenty of flavor to compensate.

Mandy made the salad, and it is questionable whether the salmon was better than the salad or the salad better than the salmon.  She took two bowls of baby organic greens and topped them with a few rounds of red onion, one quartered hard-boiled egg and a half a handful of pecans or so.  We topped the salad off with some Dijon mustard vinaigrette.

This meal is where it's at.  The butter makes it, so don't use olive oil!!  780 calories, 77.4grams protein, 24 grams carbohydrates, and 46.4 grams fat all per serving.  Remember, a large percentage of this fat is monounsaturated fat in the butter, fish, and oil.  The only thing left is a pic (which doesn't even capture the beautiful pink color of the salmon) and the recipe for a darn good dressing for your salad.  Enjoy, and stay tuned for tuna quiche, gluten free teff flour banana bread, lentil and red bean recipe, and if I have success...gluten free pitas!! 




Dijon Mustard Vinaigrette Salad Dressing:  These proportions are ratios, for instance 1/4 red wine vinegar means 1/4 of the total volume of dressing is the vinegar.
1/4 Red wine vinegar - buy some that is just red wine vinegar - Pompeian brand works
1/2 Extra Virgin Olive Oil
The last quarter is honey or agave nectar, pinch of salt, a couple squirties of spicy Dijon mustard (again, make sure you get some without additives - publix brand organic works) and some fresh lemon juice all to taste.  You can vary these last ingredients based on how you like your dressing to taste - hell, feel free to vary all of the ingredients - this is just a good basis for a darn good salad dressing!!!

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