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Herb-Crusted Wild Salmon with Sautéed Bok Choy and Mushrooms

Image Source: NinaCheriePhD.com

Whether your nutrition goals are centered on losing weight or just improving your health, wild salmon is among the best and most essential ‘superfoods’ to regularly include in your diet. By pairing this fatty fish with amazingly nutritious veggies like bok choy and mushrooms, you’ve got yourself a hearty, wholesome and incredibly delicious dish.

Related Article: How Pescatarian Diets Can Be Good for Your Health

What You Need

Salmon
  • 1 pound (16 ounces) of boneless, skinless wild salmon, cut into 4-ounce steaks
  • 1/4 teaspoon of Old Bay Seasoning, or to taste
  • Freshly ground black pepper AND garlic powder, season to taste
  • Basil, oregano AND rosemary, about 1/2-1 teaspoon of each
  • 1 tablespoon of chopped dill, tarragon OR chives, optional
  • 1 tablespoon PLUS 1 teaspoon of extra virgin olive oil
Vegetable Sauté
  • 2 pounds of baby bok choy, fresh
  • 1 medium yellow onion, chopped into medium to large chunks
  • 2 medium carrots, finely chopped
  • 2 cups of crimini mushrooms, freshly sliced
  • 2 garlic cloves, crushed
  • 1 teaspoon of crushed red pepper flakes
  • 3/4-teaspoon of sea salt
  • Freshly ground black pepper, season to taste
  • 2 tablespoons of extra virgin olive oil
  • 3-4 tablespoons of coconut milk OR heavy cream

How To Prepare

Salmon

Salmon Bok Choy Mushroom Nina Cherie Franklin PhD 1Preheat your oven to 475°F (246°C). In a small bowl, blend generous amounts of basil, oregano, and rosemary along with either the dill, tarragon OR chives. Coat a rectangular baking dish with olive oil. Place the salmon steaks on the dish and then evenly spread each with Old Bay Seasoning, pepper, and garlic powder.

Next sprinkle each steak with the remaining herb mixture until their tops are fully covered. Roast the salmon steaks until they flake easily when tested with a fork. This should take about 18-20 minutes, depending on your oven.

Vegetable Sauté

Salmon Bok Choy Mushroom Nina Cherie Franklin PhD 3Cut off the bases of the bok choy stalks and discard them. Next, separate the stalks and leaves. If the stems of the bok choy leaves are large, finely chop them. Wash the leaves and stalks and then drain them. Heat the olive oil in a large skillet or saucepan over low to medium heat.

Stir in the onion, mushrooms, carrots, garlic and seasonings, cooking while stirring the mixture for about 5 minutes until the onions begin to caramelize. Stir in the bok choy and milk/cream. Continue to stir the mixture for 4-6 minute until the leaves are tender. The stalks should still have a bit of crunch.

Cooking Tip: To ensure timely preparation of all foods preheat your oven, wash and prepare your vegetables, and then season the salmon. You should start baking the salmon just prior to sautéing the vegetables.

So there you have it: my “Herb-Crusted Wild Salmon with Sautéed Bok Choy and Mushrooms”. Rich in high-quality protein, omega-3s, vitamin D and countless vitamins, minerals and antioxidants, this dish supports most eating styles including high-protein/low-carbohydrate, Mediterranean, and Pescatarian diets. Just 425-450 calories per serving with a whopping 28 grams of protein in each. Enjoy!

Related Article: Adopting the Mediterranean Diet for a Healthier You

Learn what it takes to achieve and maintain good health through weight control. Pick up a copy of Leaving Your Fat Behind.

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