Honey Garlic Salmon

When I come home from a long day and want to make something quick, yet healthy, fresh and tasty – I make honey garlic salmon! With ingredients that can be found in our fridge and cupboards, and a short cooking time, dinner will be ready in minutes! High in protein, healthy omega fats, and a good source of vitamin D!

Ingredients:

  • 2 tsp (10ml) honey
  • 1 tbsp (15ml) low sodium soy sauce 
  • ½ tsp black pepper
  • ½ tsp paprika
  • ½ tsp dried thyme leaves
  • 1 tsp (10ml) lemon juice
  • 2 tsp (10ml) canola oil
  • 2 garlic cloves, minced
  • ½ lemon, sliced
  • 4 salmon fillets (4-5 oz or 150g each) 

Instructions:

  1. Preheat oven to 350°F (180°C). Season salmon fillets with a mixture of honey, soy sauce, lemon juice, pepper, paprika and thyme. Let fillets marinate for 15 minutes in the fridge, covered.  
  2. Heat oil in a pan over medium heat, and saute garlic for 1 minute. Add salmon fillets, along with the marinade into the pan. Cook each side for 4 minutes, while periodically basting the top of the fillets with the marinade. 
  3. Place fillets in a baking sheet,and  broil the salmon in the oven for another 5-6 minutes or until cooked.
  4. Serve with sliced lemons, and drizzle with any extra marinade.

*Tip*  Great with a side of steamed greens and a whole grain such as bulgur, quinoa or wild rice. 

Nutrition Information (per serving):

256kcal / 25g protein / 3.8g carbohydrate / 12g healthy fat

Photo Credit: Cafe Delites

Spicy Red Lentil & Spinach Soup

The cold weather is here and it’s here to stay, so what better way to warm yourself up than with a hearty soup! This red lentil and spinach soup is not only tasty but healthy with loads of nutrients such as iron, fibre, folate, protein, vitamin A and more. Fibre from the spinach, and protein from the lentils will keep you full, while the spices will give you a burst of flavour in your mouth! Super easy to make as well! 

Ingredients:

  • 1 onion, diced
  • ½ tsp salt
  • ¼ tsp turmeric 
  • ½ tsp red chili powder
  • ½ inch ginger, chopped (or ½ tsp ginger paste)
  • 1 garlic clove, chopped (or ½ tsp garlic paste) 
  • 2 cups (60g) fresh or frozen spinach 
  • 1 cup ( 200g) red lentils, rinsed 
  • 2 cups (500ml) water or vegetable broth (adjust for thickness)

Follow 3 Easy Steps:

  1. Place diced onion, frozen or fresh spinach and lentils into a large pot. 
  2. Add water or vegetable broth. Then add all the spices, along with ginger and garlic. 
  3. Cook on medium heat for 30 minutes or until cooked. For a pressure cooker, cook for 15 minutes.

Enjoy!

Nutrition Information (per serving):

126kcal / 9g protein / 22g carbohydrate / 0g fat 

Photo Credit: iFoodreal