Healthy Meal #1 – Caribbean Salmon: A Taste of Summer in the Dead of Winter!

Healthy Meal #1 – Caribbean Salmon: A Taste of Summer in the Dead of Winter!

Healthy Meal #1 – Caribbean Salmon: A Taste of Summer in the Dead of Winter!

 

I’m starting this healthy meal series off with a yummy entrée that helps me pretend that my family and I don’t actually live in the desolate winter wasteland that is northern Illinois. It’s food trickery at its finest.

With a wonderful blend of summery flavors such as mango, coconut milk, salmon and dill, if I close my eyes while eating this meal, buried under three afghans and sitting in front of the fireplace and shining a sunlamp at my head, I can almost convince myself that I’m in warm and sunny Florida.

Oh. Wait a minute. That’s right, I actually am in sunny Florida!

We flew down here the other day to watch Logan’s Northwestern team kick some Tennessee football butt in the Tampa Outback Bowl. But, um, that didn’t quite happen. Frankly, our Wildcats were annihilated. They looked like a peewee football team on the field having lost to Tennessee with a final score of 45-6. And while it was in the 20’s back home, it was in the mid 80’s here. With enough humidity, I might add, to steam broccoli. Marching in a woolen band uniform in these temps could not have been a pleasant experience. Yet, somehow, my band boy kept smiling.

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I’ll dish all about our trip sometime next week.

In the meantime, here’s how you can mentally transport yourself to Florida as well:

Recipe courtesy of: Good Housekeeping

Servings: 4

Ingredients:

  • 1 14-oz. can coconut milk, shaken
  • 2 cloves garlic, crushed with press
  • 1/4 tsp. black pepper
  • 1 lb. skinless, boneless salmon, cut into 1-in. cubes
  • 1/2 tsp. salt
  • 3 c. cooked rice
  • 1 medium mango, finely chopped
  • 3 c. arugula
  • 1/4 c. fresh dill, loosely packed

Since these are healthy meals designed to fulfill New Year’s resolutions, I’ll include nutritional values for each recipe whenever I can lay my hands on them. If you want to lighten this dish up some more, I imagine that you could experiment with light coconut milk, or perhaps a blend of the two.

About 475 cals, 30 g protein, 49 g carbs, 18 g fat (11 g sat), 2 g fiber, 355 mg sodium.

Directions:

In 10-in. skillet, heat coconut milk, garlic, and black pepper to simmering on medium. Season salmon with salt; add to skillet. Cook 5 minutes or until salmon is done. Be sure not to overcook the salmon so it remains nice and succulent.

IMG_2149

 

Toss rice with mango, arugula, and fresh dill. Serve salmon with rice.

salmon with mango

 

And here’s the printable version for your printing pleasure.

Caribbean Salmon

Serves 4
Prep time 35 minutes
Website Good Housekeeping

Ingredients

  • 14oz can coconut milk (shaken)
  • 2 cloves garlic
  • 1/4 teaspoon black pepper
  • 1lb skinless, boneless salmon (cut into 1)
  • 1/2 teaspoon salt
  • 3 cups cooked rice
  • 1 mango (finely chopped)
  • 3 cups arugula
  • 1/4 cup fresh dill

Directions

Step 1
In 10-in. skillet, heat coconut milk, garlic, and black pepper to simmering on medium. Season salmon with salt; add to skillet. Cook 5 minutes or until salmon is done.
Step 2
Toss rice with mango, arugula, and fresh dill. Serve salmon with rice.

Hope you enjoyed this taste of summer in the deep, mid winter. I love the micro bursts of flavor from the mango, dill and garlic!

And, hey, share this recipe with your friends who may also have committed to eating healthfully.

Share the health!

Written by Becky


Website:

8 Comments
  • Sue says:

    Becky, your pictures are fantastic and the salmon recipe very interesting. Sorry about Northwestern.

    • Becky says:

      Thanks, Sue! I made this recipe again right before we left for FL as a taste of tropical delights to come. Hope you enjoy it! And as far as Northwestern goes, they’ll be back even stronger next year!

  • Patty from MMC says:

    Happy you had the chance to see Logan march at a bowl game. Anxious to hear about that. Iowa didn’t do well, either, but at least my friends’ son #57 Johnny Caspers on Stanford’s offensive line had a great win.

    • Becky says:

      Good for him, Patty! That must have been exciting to watch. Oddly enough, Stanford was one of the few good teams that NU beat. Go figure!

  • Pam says:

    Hi Becky, Too bad the game didn’t go better but what a cherished memory for students and families. Our household will continue to incorporated healthy dishes on our table and this sound delish. I can’t wait to hear more about your trip to sunny FL. Happy New Year to you all!

    • Becky says:

      Thanks, Pam! Happy New Year to all of you as well. You’re right, it certainly was a cherished memory for all of us. Stay tuned because I have a couple of recipes coming up that I know you’re going to love!

  • Yum…I LOVE salmon. I’m eating away on the slab of smoked salmon Wes and Erin gave me for Christmas and it’s delectable. Sorry to hear that Northwestern Univ. lost in the bowl game yesterday. That’s life. They did so well during the season but someone has to win and someone has to lose. Hope Logan isn’t down about it. Hope your stay in Tampa was really great. I look forward to your piece on the trip. YLM

    • Becky says:

      No, he’s mostly just happy that they made it to a bowl game. Here’s what he posted on Facebook:

      The game may be over, and the season’s book might be closed, but the memories we had will live on in the hearts and minds of all of us lucky enough to experience it. The last game may not have gone our way, but a bittersweet ending will never diminish what our team accomplished this year – when people said we would struggle to get 6 wins, we got 10. We fought back Stanford and Duke, and together proved once again that academic success is not the antithesis of athletics. We fought back Penn State, Minnesota and Wisconsin, and showed that, once again, the Big Ten is a conference where anything can happen. We fought against Michigan and Iowa, and in defeat were made stronger. We beat Illinois, and reclaimed our title as champions in our home state. Through every loss and every win, I have been extremely proud of our football team and the extraordinary effort they put in to succeed on and off the field. To everyone who wore the uniform this year, and especially to our seniors, thank you for making my freshman season one to remember. As always, but today especially, I am proud to be a Northwestern Wildcat.
      Next year, how about we take it to 11? ‪#‎GoCats‬


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About Me:

Hi! My name is Becky. I’m a mom, a wife, a friend, a writer, and a compulsive thinker. Don't invite me to a spa or to shop the day away, but rather, make me laugh, engage me in interesting conversation, play a game with me, or give me a cappuccino and homemade vanilla bean flan and I’m yours ‘til the cows come home.

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