salmon with spinach and mustard seeds, served with roasted portobello caps and cauliflower and potato purée

Here's a delicious healthy meal ready in less than 30 minutes if you bake the salmon and the portobello caps at the same time! Proteins, omega-3 fatty acids, protective phytochemicals, and satisfying fibers are all combined in this appetizing plate.
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The salmon is topped with a mixture of spinach and mustard seeds, while the portobello caps are topped with a little tasting parmesan. As you know, mashed potatoes are surely defined as a comforting side dish, but rarely as a very healthy choice... But, I've managed to make them healthier by mixing equal amount of cauliflower and unpeeled potatoes to boost their antioxidant and fiber content!
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Give it a try and you won't regret it! Mmmmm!

Salmon with spinach and mustard seeds
2 servings

2-150 g (5oz) salmon fillet
4 cups baby spinach
1 tablespoon mustard seeds
salt and pepper to taste

1. In a large skillet, cook the washed spinach.
   
2. Drain well and chopped finely.
3. Add the mustard seeds, salt and pepper.
4. Spread on the salmon.
5. Cook in a preheated oven at 450F for about 15 minutes.

Roasted portobello caps

2 servings

2 portobello mushrooms
2 tablespoons breadcrumbs
1 tablespoon shredded parmesan
1 teaspoon olive oil
salt and pepper

1. Remove the stems of the portobello mushrooms.
2. Roast the portobello in a preheated oven at 450F for 20 minutes.
3. In a small bowl, combine the breadcrumbs, parmesan, olive oil, and salt and pepper.
4. Sprinkle on the portobello caps.
5. Cook 5 more minutes.

Cauliflower and potato purée
2 servings

1 medium potato, washed, but unpeeled
1 cups cauliflower florets
1 tablespoon butter
milk, to taste

1. In a medium saucepan, cook the potato and cauliflower.
2. Drain.
3. Mash and add the butter and milk until the consistency is creamy.
   

seafood

Seafood is always a nutritous winner! Salmon is loaded with heart-protecting omega-3 while shrimps are deliciously low in fat. Served with sautéed vegetables such as red bell peppers and broccoli wich are packed with plentiful of good-for-you phytochemicals and antioxydants as well as with oven-fried potatoes, this meal definitely is both yummy and healthy!

Oven-fried potatoes are really good and contains less fat! Try it, it really is easy! Wash your potatoes thoroughly, because it's better to keep the skin of the potatoes since it's full of fibers, iron and other nutrients. Cut your potatoes and mix evenly with olive or canola oil and a pinch of salt. Place on a baking sheet and bake in a preheated oven at 425F for 30 to 45 minutes or until tender and crispy. Believe me, it's good!

salmon and omega-3

What an inspiring and healthy meal! A salmon fillet served over basmati rice with a side of mixed vegetables. Salmon is among the best sources of hearty polyunsaturated fatty acids known as omega-3, and it shares this feature with other fatty fish such as mackerel, lake trout, herring, sardines, and albacore tuna. Shrimp also contains this beneficial fat, but since its fat content is so low, it is not counted among the best sources. The omega-3 in fish [eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA)] are the most powerful, and can provide protection against cardiovascular disases and could as well benefit any disease involving inflammation (e.g. arthritis, psoriasis, Crohn disease, etc.). Therefore, your best bet to set your sights on lifetime health is to make the commitment of having your 2-3 servings of fish weekly, as recommended by the acknowledged American Heart Association.