Panko-Crusted Fish with An Immune-Boosting Ginger-Sesame Broccoli Salad

Recipes

PANKO-CRUSTED WILD SALMON (OR COD)

Served with a Roasted Broccoli Salad

Prep Time: 10 minutes | Cook Time:  20-30 minutes | Total Time: 30-40 minutes

makes 2 servings

Ingredients:

 

For the Fish:

  • 2, 4-oz filets of wild salmon (I used cod because I couldn’t source wild salmon at the time)
  • 1 Egg
  • 1 tsp garlic clove, minced
  • 1/3 cup gluten-free panko breadcrumbs
  • Sea salt + pepper

For the Sauce:

  • ¼ cup avocado oil mayonnaise
  • ¼ cup plain Greek-yogurt
  • 1 garlic clove, minced
  • 1 ½ tsp stone ground mustard
  • 2 tsp lemon juice
  • 1/8 tsp cayenne pepper

For the Broccoli Salad:

  • 2 cups broccoli, cut into florets
  • 11/2 cups purple cabbage, shredded
  • 2 TB scallions, chopped
  • 2 TB hemp hearts
  • ¼ cup prepared, store-bought ginger-turmeric dressing

To Make:

  1. Preheat the oven to 375 degrees F.
  2. Place the broccoli florets on a lined baking sheet + lightly spray with oil. Roast until browned + tender when forked-roughly 20-30 minutes. (Depends on overall size of the florets, so try to keep them as uniform as possible.)

QUICK FIX FOR THE BROCCOLI:

 

 

Microwave steam in glass dish with a 1/4 cup of water for 4+ minutes (depending on the amount) or until tender

 

 

 

 

 

 

 

Meanwhile, place the breadcrumbs, garlic, salt + pepper in a bowl and scramble the egg in another. Soak the salmon in the egg wash + then coat it with the breadcrumb mix. Shake of excess breadcrumbs + place the filets on a lined baking sheet with a spray of cooking oil atop each. Bake for 15-18 minutes or until fish is opaque and flaky.

While fish and broccoli are cooking, chop the other veggies and place them in a serving bowl.

 

In another bowl, mix all ingredients together for the sauce.

 

 

 

 

 

Serve a filet of fish alongside 1 cup of salad and voila!

 

 

 

 

 

 

NUTRITION: x 1 serving @ 1 filet of prepared fish + 1 cup of the broccoli salad

380 Calories | 2.8 grams Fat | 34 grams Carbs | 4.4 grams Fiber | 34.2 grams Protein

HEALTH BENEFITS + IMMUNE BOOSTING PROPERTIES:

  • Turmeric contains curcumin; the active compound that makes turmeric so potent but what also gives it that bright yellow hue. Turmeric has super strong anti-inflammatory properties as well as a high level of antioxidant activity which help to strengthen the immune system and may help fight off infections thanks to its antibacterial properties.
  • Ginger is a relative of turmeric that has been touted for centuries as a home remedy for the cold + flu as well as aid in digestion to treat nausea. Ginger is chock full of antioxidants and has powerful anti-inflammatory effects on the body that support the immune system. Much like turmeric, it also has antibacterial and antiviral affects and has been shown to stop the growth of microbes.
  • Purple (Red) Cabbage has an incredible antioxidant profile and is an inexpensive veggie that is also cruciferous like broccoli below. In addition, it is high in vitamin B6, C, and K.
  • Broccoli, like many cruciferous veggies, contains sulforaphane; a chemical that switches on a set of antioxidant genes and enzymes in specific immune cells which then combat the injurious effects of molecules known as free radicals that can damage cells and lead to disease.
  • Yogurt often contains live and active cultures called probiotics. These can help stimulate the immune system and keep our gut and intestinal tract healthy and free of disease-causing bacteria. Dairy products, like yogurt, also tend to be good sources of vitamin D, deficiency of which has been linked to increased risk of contracting a cold or the flu.
  • Garlic contains the active ingredient allicin, which fights infection and bacteria with its antibacterial and anti-fungal properties.
  • Fish contains selenium, which helps white blood cells produce cytokines; proteins that help clear flu viruses out of the body. In addition, fish like salmon, mackerel, and herring are rich in omega-3 fats, which reduce inflammation, increasing airflow and protecting lungs from colds and respiratory infections.

City Girl’s Take on a Crawfish Boil

Recipes

City Girl’s Take on a Crawfish Boil

I was so excited to get my hands on some crawfish from Whole Foods and do my very first Crawfish Boil! Knowing all I needed was a spice bag, 1 lemon, crawfish, and a stock pot made me super jazzed about how simple and low-maintenance this prep is too! Do it like a city girl with your large stock pot instead of all of the outdoor, traditional prep. I sourced these previously frozen (due to my location) crawfish easily and 2 whole pounds was only $16.

I allowed the crawfish to thaw in a bowl on the counter and then rinsed them in a colander with cold water to clean them. It is totally normal for some things to fall off of them in the process.

 

Fill a 4 qt pot 3/4 of the way with water, squeeze two lemon halves of juice into the pot + toss in the lemons with the Zatarain’s boil bag with a dash of salt. Bring to a hard, rolling boil over medium heat. Roughly 20-30 minutes.

Add the crawfish into the pot and cover. After 20 minutes, remove them from the heat. Steep them for 10-15 minutes for deeper flavor, but check them every 5 minutes.

NOTES:

  1. You are looking for a firm tail, juicy head and great spice, not rubbery (undercooked) or mushy (overcooked.)
  2. A sign they are ready? The crawfish will begin to sink when ready to eat.

Don’t forget the steeping happens OFF of the heat!

I served them atop a plastic tablecloth on my outdoor dining table with my Shrimp Boil and veggies for a complete, Summery, drool-worthy outdoor meal!

 

 

 

 

Sea Bass with Dijon Shallot Sauce

Recipes

Sea Bass with a Dijon-Shallot Sauce

over asparagus – spaghetti squash pasta

makes 4 servings

What You Need:

  • 1 1/2 LB sea bass, skin removed
  • cooking oil
  • 1 bunch of asparagus, ends chopped off + sautéed until tender over medium heat
  • 1 small spaghetti squash, halved, seeds removed, + roasted until tender @ 400 degrees F (roughly 40-45 minutes)

For the Sauce:

  • 2 TB shallots, minced
  • 1 tsp butter
  • 1 TB gluten-free all purpose flour
  • 1/2 cup hemp or coconut milk, unsweetened
  • 2 TB white cooking wine
  • 1/2 tsp Dijon mustard
  • 1 small bay leaf

To Make:

  1. Preheat the oven to 350 degrees F. Place the sea bass on foil over a baking sheet + lightly drizzle with oil. Bake 15-20 minutes or until the fish flakes easily.
  2. The sauce: in a medium saucepan over medium heat, sauté the shallots in the butter for 1 minute. Add in the flour + mix to thicken. Cook 1-2 minutes, stir constantly. Slowly pour the milk in the mixture + bring to a boil- it should thicken. Add the bay leaf + wine, reduce the heat to low, let simmer for 5 minutes. Stir in the mustard.
  3. To serve: plate 1/4 of the fish atop 1/2 cup spaghetti squash noodles + 1/4 of the asparagus with sauce drizzled over

Nutrition:

320 calories,

19g carbs,

10g fat,

33 g protein