Spicy Smoked Tomato Salmon: A Heart Healthy Recipe on a Budget

In the dish and ready for work lunch...my favorite part of work!

Yes, yes, I’m breaking the rules and posting about an animal recipe on Meatless Monday. But it’s ok, I’m not eating it today, just writing about it…..that doesn’t count, right?

Did you have a good Easter? The rain held off for most of the day, but started to come down in the afternoon. At least the kids got to hunt for eggs; minus the few hardboiled ones that fell victim to the dogs running around…I guess it’s better than a bunny!

If you haven’t noticed, I tend to avoid most food I didn’t have a hand in preparing. As such, when we go to family gatherings, I try to bring something I made so that I have something to eat. The food served may not be that bad (though some of it is), but it’s just a quirky thing about me.

Are you the same way when it comes to going outside of your “zone” for meals? Even a little bit? I like to prepare things I enjoy, and think maybe, just maybe others will like it too. But if they don’t, no worries, I’ll just have plenty of leftovers I don’t mind eating. This is way better than just picking up a pre-made potato salad from the store (bleh) and being left with extras that’ll get tossed.

Last time I brought a big bowl of steamed Brussels sprouts and mushrooms seasoned with a few herbs and spices. Besides a few nibbles from other, the whole thing was consumed by my mom and me; I guess I get it from her.

How can you not want these tasty delights?

This time we just brought a salad with carrots and tomatoes due to lack of time since I cooked meals for Kelley, our work friend, and myself to have for work lunches. Needless to say, I finished the salad we brought with no dressing needed!

This will be the last week to cook food for our work friend since he found another job. He has been really happy with the lunches I cooked; he even said he’s lost a few pounds! I love hearing his enthusiasm, and wish I could still prepare meals for him to continue his success.

One meal he loved was an easier dish I cooked, but he raved about it and I quote, said it was “Awesome!” I’m very hesitant to make food for people other than Kelley since it’s not as rich as most are used to, so hearing this was exciting. I made it again (per request) for his last week here, and felt inclined to share this easy, and of course healthy, recipe. Maybe you can make your friends and family say “Awesome!” after serving this heart healthy dish.

My small cup of extras with celery "utensils"

Spicy Smoked Tomato Salmon  

(Serves 4)

2 bags frozen fiesta blend mixed vegetables; an Asian blend with edamame works too
6oz can boneless-skinless salmon in water; choose no-salt added if available

2 – 3 tbls Drew’s Smoked Tomato Dressing/Marinade

1 tbls cumin

1/2 tbls each of garlic powder, onion powder, and paprika

1/4 to 1/2 tsp cayenne; I add more to my own dish for extra heat

3 tbls dried or 1/2 cup fresh cilantro

2 tbls dried oregano

Pepper to taste

  

Steam all veggies in the microwave or stovetop and open can of salmon. Drain excess water from the salmon and add to cooked veggies in a large bowl. Add the rest of the ingredients and mix well to ensure an even coating of Drew’s dressing; add a bit more if you need. Scoop and serve immediately or put in a container for a healthy lunch to put fast food to shame.

  

Optional extras: Mix 4oz of creamy goat cheese with the veggies for a smoky and tangy delight; replace some of the dressing with spicy brown mustard; try your own favorite dressing (just make sure to check for unwanted ingredients like sugar).

  

Kelley loves this meal too, so it’s not going away anytime soon; always want to keep the wife happy!

  

Do you have a meal you like to bring to gatherings just because it’s something you approve of and will eat?

Friday Five: 5 Healthy and Affordable Ingredients for Fast Meals



 

Remember when you were a kid and meals just came to you? If your parents or caretaker were nice, they’d swap or completely remove foods per your request (or crying like I did). Now we’re older, and if we want to eat healthy, we have to rely on our own food prep skills to feed ourselves right.

 

Most of my childhood meals were not very healthy or cooked from scratch (its ok, Mom, I understand and still love you), but I do miss those easy days sometimes.

 

In an effort to prepare healthy, wholesome meals for Kelley and me, I have turned to the frozen and canned food aisles for help. I know, I know, most canned foods have a lot of sodium and other unnecessary ingredients, but if you search hard enough (I do with every trip to the store), you can find some healthy items.

 

Obviously, there are more than five things you can find that are healthy and easy to prepare, but “five” and “Friday” just work better together. “Friday Eleven” doesn’t sound right to me, and “Friday Fifty”, well, that would be a long post!

 

If you know you’ll be pressed for time soon (or always), pick up these products on your next grocery trip (I didn’t have my own pictures, so I grabbed some off the internet):

 

1. Frozen Vegetables – I buy enough to fill my freezer and by the time the week is through, it’s empty again. Look for “Fiesta” or “Italian” blends that include beans for extra protein and fiber. Look out for added sauces and other seasonings, these can turn healthy veggies into unhealthy veggies!

 

2. Canned Fish in Water – Tuna, salmon, kipper filets, sardines, etc. all provide quick access to healthy fats and protein. Beware of the kind in oils and other sauces; these add a lot of sodium and other unhealthy ingredients. Unless you don’t mind, check for the words “Skinless and Boneless” on the can or foil package, otherwise you’ll have some extra prep work! Drain, fill with water, and drain again to help remove some extra sodium before using.

 

3. Salsa – I go through jars of this stuff every week. Great as a salad dressing or quick flavor-enhancer when mixed into steamed veggies. Read ingredients!! I’ve seen sugar, corn syrup, gums, and other thickeners added to salsa…..then it goes back on the shelf.

 

4. Healthy Salad Dressing/Marinade – I’ve mentioned the Smoked Tomato dressing by Drew’s; this can turn any plain food into something bursting with flavor. Beware; low fat varieties may be high in sugar and vice versa. The shorter the ingredient list, the better….usually.

 

5. Goat Cheese – It seems random, but you don’t need much of this tangy, low fat cheese to really enhance the flavor of your food. The standard calories per ounce are around 70 to 80 when bought as a log; this is a calorie savings of 20 – 30 per ounce when compared to typical cheddar or other hard cheeses.



Kelley's favorite...



I prepared a healthy lunch with these ingredients by putting the fiesta blend in a large bowl and steaming in the microwave. Then I mixed a can of drained and rinsed boneless-skinless salmon in water, salsa, smoked tomato dressing, and a dollop of goat cheese into the hot veggies until well combined. You can add any herbs and spices you like, but I used cumin, cayenne, and cilantro….just eyeball it.



This is my only pic of the dish.  Note to self: Take more pics!!



It took about 10 minutes total after including the can opening, allowing hot things to cool (sorry, hands), mixing, and clean up. The result was a very tasty and healthy lunch for Kelley, our work friend, and me; not bad for serving 3 people in such a short time. Just double the recipe for leftovers or a big family to feed.

 

This weekend we’re watching our niece and showing her some of the cooking I do (per her Mom’s request).It will be fun to help teach a younger generation some healthy food tips; great practice for when we have our own!!. I’m trying to think of something fun, safe, and easy that she can help with.

 

Do you have any ideas on what activities to do with kids in the kitchen?