Week 3: Fish & Greens

Week 3: Fish & Greens Wednesday

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The Basic Fish & Greens Recipe

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  • Ingredients

    • 1.5# wild sockeye salmon filet (.3-.5#/person) or 2 frozen filets, thawed

    • 1 box organic spinach

    • 1 small box organic cherry tomatoes

    • 1 Tbsp garlic powder, divided

    • Extra virgin olive oil

    • Salt & Pepper

  • Instructions

    1. Heat oven to 350º F. (Start heating a large skillet over medium-low heat now for the next dish) Rub olive oil all over the fish and place skin side down in a glass baking dish or aluminum foil lined pan. Season with 1/2 Tbsp. garlic powder for 1.5# of fish, and liberally salt & pepper as desired. Bake for 13-15 minutes, until fish flakes with a fork.

    2. In the heated skillet, pour 2 Tbsp. olive oil and add the box of tomatoes. Sauté 3-5 minutes.

    3. Add the box of spinach. Stir. Season with the remaining 1/2 Tbsp. garlic powder, salt, and a bit of pepper. When the spinach wilts and is all dark green, they are finished.

    4. Plate & serve with the fish. Enjoy.

  • Ideas:

    • Serve with a starch for extra calories for growing bodies, like baked sweet or white potatoes or rice.

    • Freshen up with a nice chutney or mango salsa on top of the fish.

    • For the greens, rotate spinach, kale, and green/rainbow chard for a variety of nutrients and fun flavors. Brighten up with mushrooms, asparagus, broccoli, or any other fun veggie you want to toss in.

    • I love Tessemae’s Dressings to use for the fish when I don’t want to chop herbs and use several different ingredients. This is a one-and-done option that comes in 8-10 different flavors. I use these on fish and chicken to brighten, flavor, and look like I tried for dinner. 🙂

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Feeling Fancy? Try these fresh ingredients:

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  • Ingredients

    • 1.5# wild sockeye salmon (.3 – .5#/person) or 2 frozen filets, thawed

    • 4 garlic cloves, smashed & finely chopped

    • 3 Tbsp. fresh dill or thyme, stemmed and chopped

    • 1 quart cherry tomatoes, halved

    • 1 box organic spinach or kale or 1 bunch of kale chopped.

    • Extra Virgin Olive Oil

    • Salt & Pepper

  • Instructions

    1. Using fresh ingredients, chop the kale if using a whole bunch, slice the tomatoes, de-stem and chop the herbs, and prep the garlic while the oven heats.

    2. Rub the fish in olive oil and fresh herbs. Salt & pepper as desired. Start the large skillet over medium-low heat. Put the fish in the oven, skin-side down.

    3. Add 2 Tbsp. olive oil to the skillet and the tomatoes. Sauté 2 min. Add the garlic and sauté one more minute. Add the greens and mix until wilted. Remove from heat and plate.

    4. When fish is finished, let rest, cut, and serve.

     

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Going deeper with this lesson

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  • Why you need to understand this recipe:

    Beautiful food influences your taste, satisfaction, and colors the whole experience of eating. This recipe enhances the beauty of fresh food with bright oranges, reds, and deep greens. Take a moment to feed your mind by plating this dinner, smelling the odors, and chewing slowly.

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It’s YOUR turn! Share your best combinations, ask any questions, & report on your results below:

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