Lean Protein: Seedy Salmon Filet

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
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