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

  • 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

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

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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