Jill Reid | Kitchen Spirit

Pan Seared Salmon

Need an easy, protein-packed paleo friendly dinner?

 

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When it comes to fish and seafood, salmon ranks high on the list. Loaded with potassium, protein, and healthy omega-3 fats, this versatile favorite is a light and delicious dinner choice any day of the week. For optimum freshness and safety, look for wild caught selections labeled Alaskan salmon, wild Alaskan salmon, or sockeye salmon. If possible, avoid fillets labeled “Atlantic salmon,” as these are almost always farmed. How can you tell the difference? Most will provide the source, however an easy way to tell if salmon is wild or farm-raised is the color of the flesh. True wild sockeye salmon is bright red due to its natural high concentration of astaxanthin. Also, wild Alaskan salmon is very lean, so look for thin white strips (fat marks). If you see pale pink salmon with wide fat marks, it’s likely farmed.

Ingredients:
2 – 4 fresh caught salmon fillets
Unrefined organic coconut oil
Pepper
Dried rosemary leaves
Freshly squeezed lemon juice

Heat a small amount of coconut oil in pan. Generously pepper fresh, dry salmon fillets and sprinkle with dried rosemary leaves. When oil is hot, place salmon in the pan, skin side down. Sear the fillets 4-5 minutes and flip until heated through (flesh will turn light pink). Transfer to a plate. Squeeze lemon juice over fillets and serve with coleslaw and stir-fry veggies.

Simple Cole Slaw:
½ head raw cabbage, shredded
1-cup chopped organic cauliflower florets
½ cup diced red bell pepper
1/2 cup chopped fennel
1/2 cup broccoli florets
¼ – ½ cup ranch dressing
Pepper to taste

picture of fresh cabbage head kitchen spirit recipes jill reid healthy food recipes

picture of fresh organic caulifower head kitchen spirit recipes jill reid healthy food recipes

picture of fresh red bell peppers kitchen spirit recipe jill reid healthy food recipes

picture of fresh parsley and pepper kitchen spirit recipe jill reid healthy food recipes

Combine cabbage, cauliflower, red bell pepper, fennel, and broccoli in a bowl. Add pepper and ranch dressing and mix. Refrigerate 3-5 minutes before serving. If you’re preparing this dish ahead of time, store the veggies separately in the fridge, then add pepper and dressing when ready to serve to maintain crispness.

Stir-Fry Veggies
1-large zucchini, sliced in half lengthwise, then cut on the diagonal into ½” strips
1-cup broccoli florets
½ cup carrot slices
½ cup sliced mushrooms
1/2 cup yellow bell pepper
¼ cup dried cherries
1 tbsp chia seeds
Pinch of dried red chili flakes (optional)
Pepper to taste
Organic cold pressed garlic-infused extra virgin olive oil

picture of fresh organic zucchini kitchen spirit recipe jill reid healthy food recipes

picture of fresh organic broccoli kitchen spirit recipe jill reid healthy food recipes

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picture of fresh mushrooms kitchen spirit recipe jill reid healthy food recipes

Heat oil on medium high in pan or wok. Add broccoli, carrots, and yellow bell pepper and sprinkle lightly with pepper. Stir-fry for 2-3 minutes. Add zucchini, mushrooms, chia seeds, and dried red chili flakes. Heat/stir another 2-3 minutes, then add dried cherries. Continue to cook another minute or two and serve.

Tips:
Salmon fillets are also great on the grill. Cooking times may vary depending on the heat setting. Try this:  Season the fillets, place lemon slices on top, and wrap tightly in foil. Heat on the grill for 10-12 minutes and enjoy a moist, tender meal.

Coleslaw: I make a big batch of this every week and store the veggies separately in an air-tight container in the fridge. When I need a snack or side dish, I fill a small bowl with veggies, add pepper and a little dressing and I’m good to go!

Garlic-infused olive oil:  Put 10-12 whole garlic cloves in a glass cruet and fill with organic cold pressed extra virgin olive oil. The oil will “infuse” over a day or two. Keep cruets in your pantry or on the kitchen counter for everyday use. Use new garlic cloves for each batch.


Need a few items to make this recipe? If you can’t find them locally, click on the photos below for the Amazon link.