Recipe: Easy Bake Salmon

Recipe: Easy Bake Salmon

Easy Bake Salmon 

 

Skill Level

Easy

Time

30 mins

Serves

2

 

Calories

242

Protein

40g

Fat

8g

Carbs

2g

Equipment Needed

  • Oven
  • Small Bowl
  • Shallow Baking Dish

 

Ingredients

  • 340 grams salmon Fillet (about 2 fillets)
  • 1/4 cup Soy Sauce
  • 1 tsp Lemon Juice
  • 1/2 tsp Ginger
  • 1/4 tsp Cinnamon
  • 1/8 tsp Black Pepper

Instructions

Step 1

Preheat oven to 325 degrees.

Step 2

Mix together soy sauce, lemon juice, and spices. Place salmon in a shallow baking dish, and pour liquid mixture over the filets.

Step 3

Bake for about 25 minutes, or until salmon is flaky.

Notes About Recipe

    4 Health Benefits From Having Fish

    • Reduces your risk of memory loss
    • It lowers your risk of heart disease
    • It reduces inflammation and reduces symptoms of joint pain from rheumatoid arthritis
    • It can lower high blood pressure

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    Recipe: Broccoli Chicken Fritters

    Recipe: Broccoli Chicken Fritters

    Broccoli Chicken Fritters

     

    Skill Level

    Easy

    Time

    30 min

    Serves

    14

     

    Calories

    131

    Protein

    15g

    Fat

    7g

    Carbs

    2g

    Equipment Needed

    • Cutting board
    • Large mixing bowl
    • Long griddle or large pan

    Ingredients

    • 1 1/2 lbs Boneless, Skinless Chicken Breast
    • 1 medium Broccoli Head
    • 1 cup Shredded Mozzarella Cheese
    • 3 Egg
    • 3/4 tsp Salt
    • 1/2 tsp Paprika, Garlic Powder, Onion Powder, Italian Seasoning
    • 3 tbsps Extra Virgin Olive Oil (for pan)
    • Tzatziki Sauce (optional)

    Instructions

    Step 1

    Steam the broccoli crown for 7 minutes or until tender. Pat the broccoli dry with a towel and chop them into tiny pieces.

    Step 2

    Slice the chicken into bite-sized pieces and add them to a large bowl. Then add the chopped broccoli, mozzarella, seasonings, and eggs. Mix until well combined.

    Step 3

    In a large skillet, heat 1-2 tbsp of olive oil until hot. Add about 1/4 cup of the mixture to the pan and flatten it out. Repeat, leaving enough space between them. Reduce the heat to medium-low and let them cook for about 6 minutes on each side. If they begin to brown too quickly, lower the heat. You want them golden brown and cooked inside.

    Notes About Recipe

    • Store leftovers in an airtight container in the fridge.
    • Use any shredded cheese you prefer.
    • Use chicken breast or chicken thighs.

     

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    Recipe: Carrot Cake Protein Bites

    Recipe: Carrot Cake Protein Bites

    Carrot Cake Protein Bites 

     

    Skill Level

    Easy

    Time

    20 mins

    Serves

    12

     

    Calories

    116

    Protein

    4g

    Fat

    6g

    Carbs

    13g

    Equipment Needed

    • Large bowl
    • Spatula
    • Plate 

     

    Ingredients

    • 1 cup Rolled Oats
    • 1/2 cup Shredded Carrots
    • 1/4 cup Vanilla Protein Powder
    • 1/4 cup All Natural Peanut Butter
    • 2 tbsps Raw Honey
    • 1/2 tsp Cinnamon
    • 1/4 cup Chopped Walnuts
    • 1/4 cup Cream Cheese Frosting

    Instructions

    Step 1

    In a large bowl, mix together the oats, shredded carrots, protein powder, cinnamon, and walnuts.

    Step 2

    Add the almond butter and honey, then stir until combined. If it’s too dry, add a tiny bit of milk.

    Step 3

    Roll the mixture into bite-sized balls then chill in the fridge for 10-15 minutes.

    Step 4

    (Optional) Drizzle with cream cheese frosting, serve and enjoy!

    Notes About Recipe

      • If the mixture is too dry, add a tiny bit of milk.

       

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      Recipe: Simple Italian Sausage & Spinach Pasta

      Recipe: Simple Italian Sausage & Spinach Pasta

      Simple Italian Sausage & Spinach Pasta 

       

      Skill Level

      Easy

      Time

      20 mins

      Serves

      4

       

      Calories

      531

      Protein

      23g

      Fat

      18g

      Carbs

      72g

      Equipment Needed

        • 2 Pots 
        • Slotted Spoon 
        • Plate
        • Paper Towel

        Ingredients

        • 340 grams Rigatoni (uncooked)
        • 170 grams Pork Sausage (Italian, casing removed, crumbled)
        • 4 cups Baby Spinach
        • 2 cups Tomato Sauce (warmed)
        • Sea Salt & Black Pepper (to taste)
        • 1/2 cup Parmigiano Reggiano (finely grated)

        Instructions

        Step 1

        Cook the rigatoni until it’s al dente.

        Step 2

        Meanwhile, heat a pot over medium heat. Once hot, add the sausage and cook for eight to 10 minutes or until cooked through, breaking it up as it cooks. Use a slotted spoon to remove the sausage and set it aside on a plate lined with paper towel.

        Step 3

        Reduce the heat to medium-low. Add the spinach and cook for two minutes or until wilted. Add the cooked pasta, sausage, and tomato sauce and heat until everything is warmed through. Season with salt and pepper.

        Step 4

        Divide the pasta evenly onto plates and top with parmesan. Enjoy!

        Notes About Recipe

          • Leftovers: Refrigerate in an airtight container for up to three days.
          • Serving Size: One serving is approximately two cups.
          • Make It Vegan: Use a plant-based sausage and cheese alternative.
          • More Flavour: Add chili flakes.
          • Gluten-Free: Use gluten-free pasta.
          • Dairy-Free: Omit the parmesan.

           

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          Recipe: Pesto Chicken Skewers

          Recipe: Pesto Chicken Skewers

          Pesto Chicken Skewers

           

          Skill Level

          Easy

          Time

          20 mins

          Serves

          2

           

          Calories

          280

          Protein

          34g

          Fat

          12g

          Carbs

          8g

          Equipment Needed

          • Air Fryer
          • 4 Barbecue Skewers 
          • Bowl
          • Plates
          • Forks (to thread the chicken)

          Ingredients

          • 300 grams Chicken Thighs (boneless, skinless, cut into small cubes (300g = roughly 2 chicken thighs))
          • 2/3 Yellow Bell Pepper (medium, chopped)
          • 8 Cremini Mushrooms (medium)
          • 2 tbsps Pesto
          • Sea Salt & Black Pepper (to taste)

          Instructions

          Step 1

          Preheat an air fryer or oven to 400ºF (205ºC).

          Step 2

          If you have wooden skewers, soak in water for 10-15 minutes (helps prevent them from burning).

          Step 3

          Add the chicken, bell pepper, and mushrooms to a bowl. Add the pesto and stir well. Season with salt and pepper.

          Step 4

          Thread the chicken, bell pepper, and mushrooms evenly between skewers and place the skewers into the oven or air fryer.

          Step 5

          Cook for 10 to 15 minutes or until cooked through, flipping halfway through. Divide evenly between plates and enjoy!

          Notes About Recipe

            • Leftovers: Refrigerate in an airtight container for up to three days.
            • Serving Size: One serving is equal to two eight-inch (20 cm) skewers.
            • Chicken Breast: You can use chicken breast instead of chicken thighs. If using chicken breast you can use the same serving size.

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