Week 3: Fish & Greens Wednesday

A quick & nutrient-dense power meal!

The Basic Fish & Greens Recipe

  • 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. 🙂

Feeling Fancy? Try these fresh ingredients:

  • 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.


Going deeper with this lesson

  • 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.

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

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