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Lean Protein: Seedy Salmon Filet

T-12 days until race day means time to meticulously stalk the weather forecast and eat everything I should have been eating the last 4 months.

It never fails, the last 2 weeks of training before a race spurs a frantic urge to cross off all the tasks on my “good athlete” to-do list.

❏ Sleep 8 hours

❏ Drink 64 ounces of water

❏ Eat all the green food

❏ Stretch

❏ Meditate

❏ Eat Salmon

Today, I wore compression socks to work, reviewed the extended forecast 3 times, and ate salmon with brussels sprouts for dinner.

Check, check, and check.

As a dietitian, fish is something I get out my step stool for. I make sure to stand proudly and shout loud for all to eat 2 servings of fish every week.

Then, I climb down, go home, and comfortably continue my routine of beans, chicken, ground beef, eggs, and more beans. (Until two weeks before race time, of course!)

Salmon was a superfood before the term superfood was even coined. It packs around 23 grams protein per serving, plays a role in reducing inflammation, protects against heart disease, and is incredibly delicious. Another benefit of salmon that is much less advertised, but highly appreciated; it is easy to prepare and cooks quickly.

This seedy (or speedy!) salmon recipe might actually make me remember to eat fish the other 11 months of the year!

Seedy Salmon

Yield: 4 servings
Ingredients

  • 4- 3.5 oz salmon filets
  • 1 tsp. poppy seeds.
  • 1 tsp. sesame seeds.
  • 1 tsp. black sesame seeds.
  • 1⁄2 tsp. minced dried garlic.
  • 1⁄2 tsp. minced dried onion.
  • Salt & pepper
  • 1 tbsp. olive oil

Instructions
1. Preheat oven to 400°F.

2. Combine poppy seeds, sesame seeds, black sesame seeds, dried garlic, dried onion,
salt, and pepper in a small bowl.

3. Lightly drizzle the top of the salmon fillets with olive oil then dip and press into seedy
mixture.

4. Heat olive oil in a large cast iron skillet over medium-high heat. Add the fillets seedy side
down for about 3 minutes.

5. Once seared, flip salmon and transfer pan into preheated oven for 6-8 minutes, until fish
is fully cooked.

Nutrition Information

  • 221 calories
  • 1 g carbohydrates
  • 12 g fat
  • 25 g protein
By | 2018-11-16T07:43:42+00:00 November 16th, 2018|Nutrition, Recipes|0 Comments

About the Author:

Gloria Stoverink
Gloria Stoverink, RDN, LD Gloria is a registered dietitian, food and nutrition writer, and endurance enthusiast. She is consistently on the pursuit of how she can push her body to its’ limits. As a former division I athlete and current marathon runner, she knows first hand food can either enhance or inhibit potential performance. Gloria believes food is for fuel, but also for fun. She loves to create simple, whole-food based, tasty recipes to help others feel and perform at their best. You can follow her on Instagram at @Runner.RD or find her at runner-rd.com.

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