Recipes ofanjee barber

Registered Dietitian Nutritionist · 1052776

Let food be thy medicine


BBQ salmon bowl

Tuesday, July 30, 2019
or1 lbs. fresh salmon
or2 tablespoons brown sugar
or2 teaspoons smoked paprika
or2 teaspoons onion powder
or1 teaspoon garlic powder
or1/2 tsp chili powder
or1/2 tsp kosher salt
or2 mangoes-diced
or1/2 fruit, without skin and seed of avocados, raw, California (68 g)
or1/4 cup minced cilantro
or1/4 cup minced red onion
orminced jalapeño (optional, to taste)
ora squeeze of lime juice + a little lime zest
orsalt to taste
or1 tablespoon olive oil
ordrizzle of honey
or2 cups riced cauliflower
Mango salsa: Toss2 mangoes, diced 1 avocado, diced 1/4 cup minced cilantro 1/4 cup minced red onion minced jalapeño (optional, to taste) a drizzle of honey a squeeze of lime juice + a little lime zest salt to taste in a bowl to combine. Taste, adjust, try not to eat the whole bowl. Get the oven ready: Preheat the oven to 475 degrees. Line a baking sheet with foil. Alternatively, you can set it to 500 degrees on the broil setting for medium rare with a yummy crispy top – the risk here is that you have to watch closely so it doesn’t burn the sugar. If taking this route, make sure one of the oven racks is close-ish to the top, about 6 inches or so. Salmon: Mix the spices and the olive oil to make a paste. Place the salmon skin side down on the baking sheet. Rub the paste liberally over the top part of the salmon. Bake for 6-12 minutes depending on the thickness of your salmon and your desired doneness. Bowl it up: Pile up some rice, pull off some of salmon, and spoon that mango avocado salsa over the whole thing. Add a lime squeezer for good measure. IT’S SO GOOD.
How to tell when the salmon is done: “Salmon will change from translucent (red or raw) to opaque (pink) as it cooks. After 6-8 minutes of cooking, check for doneness, by taking a sharp knife to peek into the thickest part. If the meat is beginning to flake, but still has a little translucency in the middle, it is done.” I know this is the proper way to cook salmon, but I am also slightly paranoid about food safety, so the salmon we cook at home has almost no translucency when done. If the rare center freaks you out, don’t worry – it’s still very, very delicious when cooked all the way through (just don’t let it get WAY overcooked or it will be dry and sad).
Nutritional information
Per 100 gPer portion (296 g)% DRI
Energy104 kcal307 kcal15 %
Fat4 g12 g18 %
Fatty acids, total saturated1 g2 g9 %
Cholesterol18 mg52 mg17 %
Sodium332 mg983 mg41 %
Carbohydrate9 g27 g9 %
Sugars7 g19 gremove
Fiber2 g5 g19 %
Protein9 g26 gremove