Slow Roasted Salmon with Fennel & Pomegranate Salsa ~Healthy

Have you ever tried the slow roasting technique to cook fish? 

The method is really simple, just rub the fillets with a little oil (olive oil if possible), place in a shallow baking pan or dish lined with baking parchment or foil, then sprinkle with your seasoning or herb/s of choice.  This time I simply sprinkled with sea salt, 3-color freshly ground pepper, and a light sprinkle of ground cayenne pepper.

The pan with fish goes into a preheated 275˚F oven for 17 to 20 minutes. (Instant-read thermometer should register 125˚F when inserted into the thickest part of the fillet.)  If you don't have an instant read thermometer, the fish should be opaque when tested with a paring knife at the thickest area of salmon.  The results of slow roasting produces unbelievable moistness and great flavor.

 I just love the deep red-orange color of wild Alaskan sockeye salmon; it's good for you ~ naturally rich in Omega-3's, 6's, and vitamin D.  It is healthful, feel good food!

The fish is delicious roasted just that way, with no adornment ~ but I was drawn to the vibrant colors in the salsa so I wanted to try it.

The colorful and healthy salsa goes together in minutes ~ no cooking involved.

Oops, I neglected to add the fresh jalapeno in this pic. Sorry! ;)

The salsa ingredients are fennel bulb, cut into 1/4-inch dice, include bits of the fennel fronds if you like. Pomegranate arils (we used to call them seeds when we were kids), a minced jalapeno pepper without ribs or seeds (adjust this amount according to your tastes and the heat of the pepper), sliced green onions (scallions), chopped fresh cilantro, fresh lime juice, sea salt and fresh ground pepper to taste.

I found the recipe in "Clean Eating" magazine and was immediately drawn to it ~ in the article it was plated with previously cooked brown rice which was made into a fried-rice mixture using very little oil, with the addition of chicken broth, fennel fronds, and additional green onions.

I had haricot vertes on hand  (tiny French string beans), so I steamed them as a side dish instead.

Yes, I would definitely make this again, and even if you don't think you would care for this salsa I hope you'll try the slow roasting method, you can always finish it any way you like.  

Simple to prepare, and easy on the cook as you're preparing the remainder of the meal; this would make a fine dinner party entree because the cooking time is so short and you can prepare the salsa well ahead of time.  If you try it, I hope you enjoy it too!

If you would like a printable version of the recipe come on over to Once Upon a Plate ~ The recipes by clicking HERE.

Thanks for coming by today! xoxo ~mari

Mushroom Stroganoff ~ Healthy!

It's true, comforting stroganoff can be made in a lighter and healthier way. 


I found a recipe from 'Clean Eating' magazine, and adjusted it to suit my own taste. I
Please allow me to explain ~ If my portions are smaller, I NEED flavor to compensate so I don't feel deprived. Do you feel that way too?  If so, this recipe might be one you'll like.

Where I live the common, cultivated  mushrooms are available any time of year and this is a tasty way to make them into a main course ~ I've tried it with a combination of sliced white mushrooms and portobellos, which I really like. But if other varieties are available, by all means, include them ~ the dish will be all the more flavorful!

The great news is this method is low in calories & fat per 1 cup serving, which works out to be a little fewer than 140 calories, only 3.5g fat, 18g carbs, 10g protein, 15mg cholesterol.

I realize that a one-cup serving doesn't sound like much, but if you include a leafy lettuce, spinach, or arugula salad with some fresh vegetables or tomatoes added it rounds out the meal to make a filling, healthful choice.

The original recipe used medium-firm tofu and low-fat sour cream to duplicate the creamy sauce in the stroganoff ~ and you can certainly use the low-fat sour cream if you like . . . but I substituted 0% fat Greek-style yogurt for the sour cream and it worked out very well. You could use 2% fat Greek-style yogurt instead of the 0% fat if you prefer.

In addition to the medium-firm tofu and Greek-style low fat yogurt, here are the ingredient ~ including the extras I added to pump up the flavor a bit. 

Whole Wheat or Grain noodles (or any shape pasta you like), yellow onion, garlic, tomato paste, and Cajun-style seasoning, sea salt and freshly ground black pepper. 

My changes:  I sub the low-fat sour cream with Greek-style yogurt,  add a tablespoon or so of dry white wine  (optional),  a few drops of Worchestershire sauce, a little extra garlic, and finish the plated dish with a tiny drizzle of White Truffle Infused Oil * .

As the original recipe suggests you can also add some fresh or dried dill to enhance the flavor. I didn't add the dill, but added drops of truffle oil after the serving was plated. 

And just a hint ~ don't skip the Cajun seasoning as it really provides a great flavor hit without being over powering at all. I am particularly fond of adding the drizzle white truffle oil as a finish to the dish, after plating:

     Incidentally, a favorite sandwich of mine is a couple of thin slices of good Prosciutto on a sliced ciabatta roll with a nice layer arugula, thinly sliced ripe tomato, with just a drizzle of this truffle oil & a grind of fresh black pepper. I love good mayonnaise but the truffle oil beats mayo in this sandwich hands down!  Yum . . . soo good!

Thumbs up here and if you would like a copy of the recipe with my adjustments you'll find a printable copy over on my recipe blog by clicking HERE.

Thanks for stopping by for a visit today, friends!  xo ~m.