Salmon: the best thing you never had. If you think you don’t like this high protein, omega-3 dense fish – then you haven’t had it prepared correctly. Luckily – it doesn’t take much to get this filet o’ fish just right. Before we dig into the spice and seasonings – here are a few reasons you should give it a try.
Omega Who? Omega 3
Wild-caught salmon is one of the best sources of omega-3 fatty acids – an essential fat for our bodies. It’s also rich in protein packing between 20-25g per serving (3.5-4 oz).
You down with Vitamin B? Yeah, you know me!
The benefits don’t stop there. In one 3.5 oz serving, you can grab your daily dose of B1, B2, B3, B5, B6, B9 (folic acid), and B12.
This formation of B’s works harder than Beyonce’s Beehive by turning our food into energy, creating and repairing DNA, reducing inflammation and aiding in the prevention of heart disease.
Boost For Your Body
B’s not the only thing this fish is twerking with though. Potassium, selenium, antioxidants just to name a few. The benefits of eating salmon twice a week range from heart, brain and bone health to mood and metabolism boosters.
It’s All In the Prep
There are several, I mean several, ways to prepare a good salmon dish. The addition of heavy cream sauces to blackened seasoning rubs to dijon mustard. Follow me on Pinterest for more pins on prep and in the meantime give this “Spicy” [it’s truly not that spicy] rub a try.
Spicy Salmon and Cauliflower Rice with Steamed Asparagus
For reference, I cook my salmon in an air fryer at 400 degrees for 7 minutes. You can use a traditional convection oven at 425 degrees for 4-6 minutes depending on the size of your filet.
Serving 2 3 oz filets
1 tsp paprika
1 tsp chile powder
1 tsp oregano
.5 tsp ground red pepper/cayenne
1 tsp salt
1 tsp cumin
1 tsp garlic
Drizzle of Olive oil
2 3oz filets of wild-caught salmon (I’ve been using frozen)
1 bag of frozen riced cauliflower
Bunch of asparagus spears
Crumbled Goat Cheese
2 oz Medium Shrimp
- Preheat your oven or air fryer. Mix seasonings in a dish and set aside.
- Pat the salmon dry and press the garlic on top of the filet. Drizzle olive oil on top of the filet and rub it in. Generously sprinkle seasoning mixture on top, distributing spices evenly. Set aside.
- If using shrimp as well, generously coat shrimp and set aside.
- Pour frozen riced cauliflower in a bowl, drizzle some olive oil and season with salt and pepper. I also add a little no-salt-added seasoning like this one from Mrs. Dash.
- Pop in microwave and heat according to directions.
- Meanwhile, chop off the bottom 1/4 of your asparagus spears, place in a skillet over medium heat with 2 tbsp of water lemon juice, tsp of garlic, salt, pepper, and a drizzle of olive oil. Steam with the lid on until al dente.
- Place fish in the air fryer (shrimp will be separate) or oven for the time listed above.
- Put steamed cauliflower rice in a blender with 6 oz of unsweetened almond milk (or non-dairy milk of choice). Blend on low until smooth. Add more almond milk if necessary.
- Salmon is done when it flakes easily with a fork. If cooking is complete, remove it.
- Add shrimp to air fryer or skillet and cook until skin is translucent (usually 3-4 minutes). I also add my cherry tomatoes to the air fryer or skillet with shrimp to heat + burst them.
- Plate 6 asparagus spears, sprinkle of goat cheese and cherry tomatoes, a heaping serving of mashed cauliflower, 1 oz of shrimp and the spicy salmon
- Mix 1/2 avocado with 1 tbsp of salsa. Top each filet with the mixture.
Got leftovers? Using a fork, simply flake the salmon and throw it in a salad for lunch the following day!
It’s an amazing dinner idea for any one on a low carb diet or wanting to get a high dose of protein in! Ready to try it? Let me know what you think in the comments below!