S&R’s Lemon Basil Salmon

Have we got a dish for you! This Lemon Basil Salmon will knock your socks off.

If you’ve been along for this wild ride with us for any length of time, you have likely caught on to our passion and penchant for eating healthy without spending a lot of time in the kitchen and infusing as much nutrition as we do flavor into each of our creations.

Lemon Basil Salmon is no different!

This cornerstone recipe is the perfect example of how food can be fuel and medicine. Because of the simple goodness that resides in this simple recipe, I want to take a minute to break it down…

Salmon, a good source of protein and for its healthy omega-3 fats, is a hearty base for any meal – whether a brunch, dinner party or party-of-one rice bowl! It’s a foundational item on our weekly shopping list, in fact. Steelhead trout has also been recommended as a good and sustainable seafood option and a delicious substitute in this recipe. (To find the best seafood in season, use the Monterey Bay Aquarium Seafood app found in Resources below.)

Basil, an MVP herb as far as we’re concerned with its anti-microbial and anti-inflammatory properties on top of combating depression, cancer and disease, adds a savory flavor that blends with a wide range of cuisine, from Italian to Asian, making this dish easy to incorporate into any menu plan.

Lemon, with its tangy delight, is full of vitamin C, and as any Whole30’er knows, provides the acid necessary for good digestion, not to mention a little alkaline boost, as well!

Sea salt is more than just a flavor-enhancer, but actually contains high levels of micronutrients and minerals and only about 70% of the sodium found in normal table salt. PS. Once you go sea salt, you’ll never go back to normal salt due its chemical aftertaste. PPS. Some table salt brands contain sugar as an anti-caking agent, so read your labels.

Last, but not least… Garlic! Anti-cancer, anti-inflammatory, cold-fighting and overall magical for the flourishing of healthy gut bacteria, the garlic rounds out this flavorful dish. Use it minced or as a powder, and increase or decrease to your liking!

Lay the fish on to the pre-oiled cookie sheet, sprinkle your spices, then top with a slice of lemon sans seeds.
Cook or broil until the top is slightly crispy. Keep the lemon intact. It’s deliciously tangy and tastes much better than a raw lemon. (I may or may not take my time eating these slices because they’re so good 😉 )
Lemon Basil Salmon is delicious as the main course with some sides or topping a rice or greens bowl!
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S&R Lemon Basil Salmon

Refreshing, savory, light and chockfull of healthful goodness! Perfect for a staying-in date night, a dinner party, or a party for one! 

Prep Time 5 minutes
Cook Time 15 minutes
Total Time 20 minutes
Servings 2

Ingredients

  • 2 Salmon Steaks or Filet
  • 1 Lemon
  • 1 Tbl Olive Oil
  • 1 Tbl Basil
  • 1 tsp Sea Salt or Himalayan Salt
  • 1/2 tsp garlic powder or minced garlic

Instructions

  1. Preheat the oven to 350F. 

  2. Oil your cooking sheet with the olive oil.

  3. Lay the salmon onto the cookie sheet and sprinkle with seasonings and spices.

  4. Slice your lemon and place one slice onto each serving of salmon.

  5. Cook for 10 minutes or until medium-rare, then broil until lightly browned or desired temperature is reached. (You can also opt to broil the fish as the cooking method; if you do so, set a timer for five-minute increments to avoid overcooking.)

  6. Serve as an entree with seasonal sides, like roasted vegetables, Asian Black Rice Salad, or Pamplemousse Greens. It's also delightful atop a rice bowl.

Additional resources:

  1. The Monterey Bay Aquarium’s Seafood Watch app (found here)will help you identify best sources of salmon for you and the planet
  2. Dr. Axe has a great write-up on all the goodness of basil found here.

We love hearing how you adapt these recipes to your own liking, share them with friends on the good journey of healthy, and include them in your snacks and soirees! Leave us a comment and share how you do Lemon Basil Salmon or tag us in your social post so we can see it IRL!

As always, raising a fork to your health and happiness!

 

Need an Easy, Peasy, Gluten-Freezy Dinner for A Night In? Try this Veggie “Fried” Rice!

Quick and easy, easy dinner, eating on a budget, kid-friendly, gluten free, nut free, easy recipe, fast, vegetarian

Quick and easy, easy dinner, eating on a budget, kid-friendly, gluten free, nut free, easy recipe, fast, vegetarian

This one-pan, quick and easy, yet healthy dinner is perfect for a night in with your sweetie or as a family dinner after a long day in the office. It’s also a great way to use up some leftover brown rice and fit in some extra veggies. As with all the dishes we whip up at Sprout and Rosebud, the below measurements are flexible. Adjust to your own liking! If you would prefer to add some sort of protein, like tofu, shrimp, fish, or chicken, cook that in a separate pan before mixing together towards the end.

What You’ll Need
– 1 1/2 cups of veggies (Raw or Cooked)
– 2 raw eggs
– 2 c. of cooked rice
– 2 Tbl of your favorite oil (or a blend. I use olive oil and sesame oil)
– 1 tsp tumeric
– 1- 2 Tbl Hoisin Sauce
– 1/2 tsp garlic powder or 1/2 tsp garlic salt
– 1 tsp black pepper
– 1 tsp chili paste
– Sriracha to taste
*Serves two moderately hungry adults

What You’ll Do
1. Place the raw veggies in a pan and sauté with the oil.
You want the veggies to maintain their color and a tad of crispness. Vibrant color and crispness mean the veggies have maintained their nutrients, which is what we want. If you use carrots, pre-steam, as they take much longer than most other veggies, such as onions, peppers, zucchini and squash, to sauté. If your veggies are already cooked, add them to the pan in the oil and heat through.

2. Add your eggs and “scramble” in the pan with your veggies on Medium-High heat.

3. Once the eggs are starting to clump, but still wet, toss in your rice.

4. Cook for 5-10 minutes. You want the eggs to be cooked and the rice to be heated through, but without overcooking the veggies.

5. Add the remaining seasonings, stir through and serve.

6. Add Sriracha to taste once served and ENJOY!!

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“What’s In the Fridge?” Smorgasbord

Sometimes a girl wants to cook as much as she wants to polish the Queen’s entire silver set, and it was that kind of day for me!

A long run followed by a (unexpectedly) difficult yoga class left me a little wiped and in no mood to flex any culinary skills.

I played a little game of What’s In the Fridge? Followed by a solid round of How the HECK Do I Make It Appetizing? 

I found broccoli, sautéed mushrooms and onions with basil, sautéed garlic tempeh, and baby carrots.

Inspired by Tikka Masala “Chicken” I ate last week and the sautéed carrots I found earlier at the Whole Foods salad bar (I really need to stop eating there so often, but it’s SO GOOD!), I threw some baby carrots onto an oiled cookie sheet with a red potato (chopped) I found on the counter.

I sprinkled them with Masala Curry Powder and roasted in the oven at 350 while I chopped up a steamed beet left over from last week when I overestimated exactly how many beets I really wanted in my morning juices this week (the color is just so vibrant!).

The search continued into the freezer where I found some frozen edamame, which was quickly popped in the microwave while I grabbed the No Oil Creamy Avocado Dressing and a jar of tahini.

As the Masala Roasted veggies finished up (~20 minutes), I took a quick shower and was relieved to find all was ready when I popped back into the kitchen to check on the roasting veggies. I was famished!

GGGF Smorgasbord

I think the trick to having such success with a random blend of leftovers was the versatile flavors that went well with the pop of the middle eastern-esque flair of the roasted veggies and tahini.

Play your own game of What’s In the Fridge and see what creative concoction you whip up! It’s actually a lot of fun!

Recipe for What’s In the Fridge Smorgasbord
Handful of fresh spinach
Drizzle of dressing
Handful of Masala Roasted baby carrots and potatoes
A few broccoli florets
Smidgen of sautéed portabella mushrooms and onions with basil
Bit of sautéed tempeh with garlic
1-2 Tbl of chopped avocado sprinkled with sea salt

Bon appétit!