Pan-Seared Salmon with Lemon Dill Sauce

Enjoy this recipe that I created for www.ketologic.com.

PER SERVING: CALORIES 558 | FAT 58G | CARBOHYDRATES 3G | FIBER 0G | NET CARBOHYDRATES 3G | PROTEIN 24G

INGREDIENTS:

  • 4 (4 ounce) salmon fillets
  • 2 tablespoons coconut oil
  • 1 tablespoon salt
  • ½ teaspoon black pepper
  • 1 teaspoon garlic powder
  • 1 teaspoon onion powder
  • 4 tablespoons butter
  • ½ cup Greek yogurt
  • ½ cup sour cream
  • 2 tablespoons olive oil
  • 1 tablespoon dried dill or 2 tablespoons fresh dill
  • juice from 1 lemon
  • dash of Tabasco

PREPARATION:

  1. Mix the salt, pepper, garlic powder and onion powder together in a bowl. Sprinkle liberally over the salmon and lightly rub it in. Reserve any remaining seasoning.
  2. Heat coconut oil in a skillet at medium-high heat for about 2 minutes until completely melted and the pan is hot. Sear the salmon fillets face down for about 3 minutes until cooked halfway up the side of the fillets. Flip the salmon and cook another 3 minutes or until the other half is cooked all the way. Remove from heat, but keep in the pan for another 2 minutes to allow it to cook all the way through. The salmon should be flaky with a fork when serving. Top each fillet with one tablespoon of butter and let it melt while you put your sauce together.
  3. Take remaining seasoning and add it to the Greek yogurt and sour cream, along with the rest of the ingredients. Top the salmon with a spoonful of lemon dill sauce before serving.
  • Yield: 4

http://www.ketologic.com

http://www.yourwaycuisine.com

Brandon McDearis is the owner of Your Way Cuisine, http://www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica.

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Quinoa Cakes with Lemon Yogurt Sauce

Quinoa Cakes

This month’s recipe is easy to prepare, and it can be a meal in itself. While it is a great vegetarian option as a main course, these quinoa cakes can also be a nice accompaniment to some roasted vegetables. For those looking to get some extra protein and fiber into their diet without having to prepare multiple items, then this recipe is a convenient and tasty solution.

Ingredients:

  • 1 cup quinoa
  • 1.5 cups water
  • 1 cup chickpeas
  • 2 tablespoons Parmesan cheese
  • 2 tablespoons chopped parsley
  • 2 eggs
  • 1/4 cup panko bread crumbs
  • 1 tablespoon Kosher salt
  • 1 teaspoon black pepper
  • 2 teaspoons garlic powder
  • 1 teaspoon lemon juice
  • ½ teaspoon Tabasco
  • 2 tablespoons olive oil

Lemon Yogurt:

  • ½ cup Greek yogurt
  • 1 teaspoon lemon juice
  • 1 teaspoon Kosher salt
  • ½ teaspoon garlic powder
  • ¼ teaspoon black pepper
  • dash of Tabasco

Preparation:

  • Cook quinoa in water according to pack directions. (Bring to a boil, reduce heat to low, cover and cook for about 5-10 minutes until all liquid is evaporated and quinoa is tender).
  • Puree chickpeas in a food processor (scrape the sides and continue until fully blended).
  • Add remaining ingredients and mix thoroughly. Form into cakes of any size of your preference. A smaller cake (about 1.5 inches in diameter and ¼-1/2-inch thick is ideal for thorough cooking).
  • Heat olive oil in a skillet at medium-high heat and sear the cakes on each side for 1-2 minutes until golden brown. Check to see that they are cooked all the way through and warm in the middle. They can be finished in a 400 degree oven for about 5 minutes if they seem to a be a little under done.
  • Whisk together yogurt ingredients and serve over top quinoa cakes.

The recipe makes about 8 small to medium size quinoa cakes.

Nutrition Facts:

Calories: 145 / Fat: 4g / Saturated Fat: 1g / Carbohydrates: 17g / Fiber: 4g / Protein: 6g

 What is Quinoa?

Though relatively new to the United States, quinoa (keen- wah) has been cultivated in the Andean Mountain regions of Peru, Chile and Bolivia for more than 5,000 years where it has long been a staple food in the diets of the native indians. The Incas considered it a sacred crop calling it the mother of all grains or chisaya mama. The legend states that the Incan emperor would ceremoniously plant the first quinoa seeds every year.

While it is often thought of as a grain, quinoa is actually the seed of a plant related to beets, chard and spinach. Rich in amino acids, these seeds are very nutritious – and very delicious. Cooked quinoa seeds are fluffy and creamy, yet slightly crunchy. They have a delicate, somewhat nutty flavor. While the most popular type of quinoa is a transparent yellow color, other varieties feature colors such as orange, pink, red, purple or black.

Not only is quinoa high in protein, but the protein it supplies is a complete protein, meaning that it includes all nine essential amino acids. Quinoa is especially well-endowed with the amino acid lysine, which is essential for tissue growth and repair. Quinoa is also a very good source of manganese as well as a good source of magnesium, folate and phosphorus, and may be especially valuable for people with migraine headaches, diabetes and atherosclerosis.

Brandon McDearis is the owner of Your Way Cuisine, www.yourwaycuisine.com, a personal chef and nutrition consulting business. He is also a professional wanderer that spends much of his year trotting the globe and working in places such as Alaska, Australia, and Antarctica. 

 

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Lemon-Herb Kefir Dressing

Kefir

Despite the fact that I picked a career in foods and nutrition, and most of my free time is spent reading and educating myself about food, I was completely unaware of this thing called kefir until just fairly recently when I learned about it from my good friend and fellow athlete David Robinson. While having a discussion last year at the Parris Island triathlon, right before we were both set to compete, he confessed to me that his latest addiction is this fermented milk drink. Upon returning home from the race that weekend, I went out to Trader Joe’s and picked up a bottle of the stuff. Anxious to find out what all of the fuss was about, I took my first sip of kefir and quickly realized why my friend had become such a proponent of this substance that appeared to be nothing more than a drinkable yogurt.

Kefir grains are simply a combination of bacteria and yeasts that are referred to as probiotics. These grains are believed to have first been added to inoculated milk by shepherds back a few thousand years ago. Kefir cannot be produced from scratch, but the grains grow during fermentation, and additional grains are therefore produced. There are currently communities of growers that are selling and/or donating excess grains throughout the United States. Some of the many health benefits associated with the consumption of kefir include its antimutagenic and antioxidant properties which may prevent mutagenic and oxidative damage to the human body. There is also evidence showing that consumption of kefir may aid with lactose digestion and possibly even play a role in lowering blood pressure and reducing serum cholesterol.

Over the last few months, I have been experimenting with different culinary uses for kefir. I have found it to be a great addition to shakes and smoothies, but my favorite use for it thus far is as a base for sauces and dressings. As long as the kefir is kept raw, it will retain all of its health-supporting probiotic bacteria that is beneficial to digestion. The following recipe not only makes a great salad dressing, but it also works well as a dip for crudites and as a condiment for sandwiches. This serves 4.

Lemon-Herb Kefir Dressing

1 cup plain low-fat or whole-milk kefir

3 tablespoons extra-virgin olive oil

2 teaspoons finely chopped fresh thyme (½ teaspoon dried)

2 teaspoons finely chopped fresh oregano  (½ teaspoon dried)

2 teaspoons finely chopped fresh parsley (½ teaspoon dried)

2 tablespoons fresh lemon juice

1 tablespoon finely chopped shallot

1 clove minced garlic

2 teaspoons raw honey

1 teaspoon Dijon mustard

1/4 teaspoon sea salt, or to taste

1/8 teaspoon black pepper

Preparation:

Whisk together all ingredients in a bowl. Cover and refrigerate for at least 1 hour to allow time for the flavors settle together.  (Makes 1 ¼ cups.)

Nutritional Value:

Serving Size: 2 Tablespoons

80 Calories / 5g Fat / 1g Saturated Fat / 2.2 Carbohydrates / 1g Fiber / 2g Protein

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