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Moroccan Grilled Salmon
Tangy plain yogurt mixed with the classic ingredients for chermoula-a Moroccan spice mix-serves as both the marinade and the sauce in this salmon dish. If you like your food on the spicy side, add a pinch of cayenne to the mixture.
Ingredients
2 tablespoons low-fat or nonfat plain yogurt
2 tablespoons chopped fresh parsley
2 tablespoons chopped fresh cilantro
1 tablespoon lemon juice
1 1/2 teaspoons extra-virgin olive oil
1 clove garlic, minced
3/4 teaspoon paprika
1/2 teaspoon ground cumin
1/8 teaspoon salt
Freshly ground pepper, to taste
8 ounces center-cut salmon fillet, skinned and cut into 2 portions
2 lemon wedges
Preparation
Combine yogurt, parsley, cilantro, lemon juice, oil, garlic, paprika, cumin, salt and pepper in a small bowl. Reserve 2 tablespoons of the sauce; cover and refrigerate. Place salmon in a medium sealable plastic bag. Pour in the remaining yogurt mixture, seal the bag and turn to coat. Refrigerate for 10 (or up to 30) minutes.
Meanwhile, preheat grill to medium-high. Oil the grill rack (see Tip). Remove the salmon from the marinade, blotting any excess. Grill the salmon until it is browned and just cooked through, 4 to 5 minutes per side. Top the salmon with the reserved sauce and garnish with lemon wedges.
Nutrition
2 servings
Per serving : 290 Calories; 20 g Fat; 4 g Sat; 10 g Mono; 68 mg Cholesterol; 2 g Carbohydrates; 23 g Protein; 0 g Fiber; 184 mg Sodium; 481 mg Potassium
Tips & NotesTo skin a salmon fillet: Place a fish fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. Source: www.eatingwell.com |
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Hello !
For many children next week is school vacation! Ah  vacation, a time to sleep in a little, play outside and...cook? Yes! Cook! Try bringing your children into the kitchen to help prepare healthful snacks, or even dinner.
Show your children where food comes from and what fun it can be to prepare a meal that does not involve a clown, crown or a hut.
This time of year farmers' markets are emerging, celebrate Earth Day (April 22) with your children by finding a recipe, getting local ingredients and cooking a meal everyone wll enjoy.
Have a healthy week!
-Debra |
| Viva Omega |
 Omega-3 fatty acids, the "good" fats found in fish, and in smaller amounts in plant sources such as flax seeds and walnuts, have been shown to be good for our hearts, eyes and brains, and now there is research that suggests consuming adequate amounts of omega-3 fatty acids may even help us live longer. In a recent study, researchers measured telomere length in the white blood cells of patients with heart disease, then re-measured length five years later. Telomeres are protective caps on the end of DNA; every time a cell splits a small piece of the telomere is lost, the older our cells get the shorter telomeres get until they are so short a cell cannot divide anymore. Short telomere length has been linked, of course, to aging. But short telomere length has also been associated with increase of cardiac disease risk. In this study, researchers found that of the 608 participants who were followed, those who consumed the most omega-3 fatty acids had less shortening of their telomeres over time. These results lead to speculation that omega-3 fatty acids may help stave off some of the aging process. Bottom Line: While more research needs to be done to flesh out the mechanism behind this newly discovered phenomenon, following the American Heart Association's recommendation to consume fatty fish at least twice a week is a great idea.
Source: Journal of the American Medical Association 2010; 303(3):250-257 |
| Food Safety at Home - Keeping Your Kitchen Safe |
 While the food supply in the United States is considered very safe, food can still become contaminated, potentially causing food borne illness. The most common cause of food borne illness is ingestion of food contaminated by bacteria, like E.coli O157:H7 and Salmonella. While often we read about outbreaks of food borne illness that originate in large food processing plants, food contamination can also take place at home. So what can we do to keep our kitchens safe?
Keep it Clean
Bacteria can spread easily throughout your kitchen. Wash your hands often with soap and water when cooking. Wash fruits and vegetables under running water before eating, even if you plan on peeling them. Scrub firm produce like melon and potatoes with a brush and dry before cutting. Always wash cutting boards and utensils after preparing each food item, especially if you have been preparing raw meat or poultry. Consider wiping down your counter tops with paper towels instead of a sponge (where bacteria can breed).
Separate
Cross-contamination can also allow bacteria to spread. Keep raw meat, poultry, seafood and eggs separate from ready-to-eat foods, whether in your refrigerator or in the grocery bag. Never put cooked food on a plate that has had raw meat on it and consider using separate cutting boards for fresh produce and meat preparations.
Temperatures
Many harmful bacteria can be killed when meats are cooked to a proper temperature. Cooking any food to 160 degrees Fahrenheit will kill E. coli O157H7. Generally, it is acceptable to cook roasts, steak and fish to at least 145 degrees, ground meat and pork to 160 degrees and poultry to 165 degrees. It is equally important to keep foods chilled at the correct temperature. Make sure your refrigerator is set at 40 degrees or below and your freezer is set at 0 degrees. Never leave frozen foods to thaw at room temperature. Defrost foods in the refrigerator, in water or in the microwave. Be sure to refrigerate perishables as soon as you get home from the grocery and never let these foods sit out at room temperature for more than 2 hours.
Taking the time to institute these simple steps can keep your kitchen safe from harmful bacteria. These are steps your family will truly thank you for!
Source: adopted from Nutrition Action, March 2010 and www.fightbac.org
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About Sensible Nutrition
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Metabolism Measurements
 Ever wonder if your metabolism is what is keeping you from reaching your weight goals?
Let a Sensible Nutrition RD measure YOUR metabolism and tell you the truth! Call 781-741-5483 or send an email to nutritionist@sensiblenutrition.com to schedule your appointment.
About Sensible Nutrition
Sensible Nutrition (SN-www.sensiblenutrition.com) is a consulting firm established in 1994 that provides nutrition and fitness services to individuals, universities, corporate wellness programs and nonprofit groups. SN's client list includes The United States Coast Guard, Blue Cross Blue Shield, EMC, Putnam Investments, Corcoran Jennison, Harvard Business School, Boston Ballet and Children's Hospital. For more information about our corporate wellness services, please check us out at www.wellnessworkdays.com
SN services: One-to-one counseling, fitness counseling and training, group lectures, metabolism measures and more! Let the Sensible Nutrition staff develop a nutrition program to help you finally reach your health and weight goals!Gift Certificates are available!
Debra Wein, MS, RD, LDN, SN President and Co-Founder writes a regular nutrition column for the National Strength and Conditioning Association's Performance Journal, has been quoted in Family Circle, Shape, Self, Men's Health, Allure and Prevention and has appeared on Fox 25, Channel 56 and Channel 5 news.
Contact us at www.sensiblenutrition.com or 781-741-5483 | |
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