Pan-Seared Salmon with Mango Kiwi Salsa

Pan-seared Atlantic salmon with mango kiwi salsa on a bed of field greens.  

Salsa:
1 VERY ripe mango
2 kiwis
1/4 cup cilantro
1/8 medium red onion
Fresh lemon juice to taste

Dice mango and kiwi.  Chop cilantro and red onion in food processor for 3 seconds.  Squeeze half lemon (to taste) over mixture.  Mix well; cover in fridge to allow flavors to blend.

Salmon:
1/4 cup Bragg's Liquid Aminos (or soy sauce)
1/4 cup brown sugar
Juice of 1 lemon
4 5oz Atlantic Salmon Filets
1T Olive Oil

Mix Bragg's, brown sugar and lemon juice.  Marinate salmon in mixture for 15-30 minutes.  Discard excess marinade.

In heavy skillet, heat olive oil over medium to medium-high heat.  Cook salmon filet on one side until well seared (about 1 minute).  Drain excess olive oil and flip salmon.  Lower heat to medium-low and cook for an additional 5 minutes (check for doneness).  Serve over mixed greens.  Top with salsa.

Total Calories 450, Fat 23g, Saturated Fat 5.4g, Cholesterol 70mg, Sodium 153mg, Fiber 4.6g, Sugar 8.8g, Protein 38g, Vitamin A 3,722IU (74%), Vitamin C 50mg (67%), Calcium 85mg (9%), Iron 2mg (11%), Potassium 1,129mg (24%)

Asparagus Summer Salad

As you will quickly learn...I love to cook, but even more...I love to eat!  Something about different textures and flavors exploding in my mouth is akin to something like a slice of Heaven!  I digress...

As part of my weight-loss journey, I am focusing on developing tasty, FILLING recipes that don't leave me feeling deprived.  Let me tell you...there is nothing worse than a fat girl being deprived of food...all will feel the wrath of my rumbling belly!  Thankfully, I love FOOD (healthy food included) so coming up with recipes to fit my new lifestyle hasn't been too difficult.  Today's lunch: Asparagus Summer Salad

Ingredients:
3 oz spring mix
2 oz baby kale
1/3 oz homemade roasted almonds, roughly chopped
4 oz raw asparagus, ends discarded
4 oz grilled chicken breast
2-3 large strawberries, sliced
1 hard boiled egg, diced (optional)
2T homemade reduced fat honey mustard dressing (recipe below)

Nutrition Facts: 534 calories, 10g fat, 2g saturated fat, 200mg sodium, 7g fiber, 49 grams protein!!!, 121% Vitamin A, 174% Vitamin C, 29% Calcium, 41% Iron

This was a nutrient-packed lunch...very fulfilling.  A little bitter mixed with sweet with a nice crunch...super tasty!


Honey Mustard Dressing:
2T fat-free mayonnaise
2T mustard
2T organic honey
1tsp low-sodium Worcheshire sauce

Mix well until creamy.