Salmon dinner can help with resolutions

Salmon with couscous and steamed broccoli make a healthy, delicious dinner.

Salmon with couscous and steamed broccoli make a healthy, delicious dinner.

(Editor’s note: Emily Longhurst is substituting for her aunt, Robin McDaniel, this week as Robin was a little under-the-weather.)

Since one of the hats that I wear is that of a personal trainer, my Aunt Robin thought that I would be a good source for a healthy recipe to start off the New Year. As a personal trainer, I am asked on and off the job “How do I lose weight?” The answer is this: Weight loss is achieved by controlling your calorie intake and increasing the number of calories you burn through physical activity.

Although no single food alone can make a person healthy, eating more seafood is one way that most of us can help improve our diets and our health. Seafood is not only high in protein, but has much less saturated fat and cholesterol than chicken, beef or pork. Most seafood also contains Omega-3 fatty acids, which have been linked to numerous health benefits. These “good fats” are most concentrated in salmon and other fish with high oil content.

This recipe is not only quick and easy, but also healthy and delicious! I paired the salmon with whole wheat couscous and steamed broccoli for a well-balanced meal. It only took about 10 minutes to prepare.

Couscous (pronounced koos koos) is a tiny pasta that is delicious, nutritious and incredibly easy to prepare. It can be found in natural food supermarkets and at most national grocery chains. Most couscous that you buy in these stores is the tiny grained Moroccan couscous that has been pre-steamed. All you have to do is mix it with boiling water plus a little olive oil and let stand for five minutes, fluff the grains with a fork and serve. Whole wheat is more nutritious than refined wheat. Couscous is fairly flavorless on its own, so select a flavored variety, such as garlic and basil.

Salmon with Fresh Herbs

6 oz fillet of salmon per person

Olive oil to cover small skillet

Fresh rosemary (or other fresh herb like thyme, basil, or tarragon)

Fresh lemon juice

Dash of salt and pepper


Preheat toaster oven to 350 degrees.

Add fresh herbs and garlic to olive oil and sauté for a few minutes on medium heat until garlic starts to turn brown. Remove from heat and strain the garlic and herbs from the oil. Let the oil cool down and spoon onto a piece of aluminum foil on a shallow baking pan. Turn salmon in the oil and season both sides with salt and pepper. Top with fresh herbs. Add a squeeze of fresh lemon juice.

Bake for about 5-6 minutes. Test for doneness by inserting a metal skewer into the thickest part of the fillet and leave it in for 5 seconds. Touch it to your lips. If it is warm, then the fish is ready. The meat should flake away with a fork.

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