Tasty and Healthy? Who Knew?

Part of my 12 week Get Fit meal plan.

Part of my 12 week Get Fit meal plan.


My Wednesday meal was everything you see in the photo above except for the salmon which was substituted for halibut (salmon was Mondays fish). The reason for the substitution was simple.  I didn’t want to shlep back to the store to buy some and besides the salmon was already cooked and left over from Mondays meal. Anyhow here is my contribution in sharing a healthy meal recipe with you in Twenty O Thirteen!

• Wild Rice. Start this 1st, since this will take the longest to cook. The trader Joe’s brand is 1 part rice to 4 parts water. I went for 3/4 cup of rice and using my mathematical genius I figured that 3 cups of water was the right amount. Still don’t know if that was the correct ratio but it worked! It took about 45 minutes to cook.

• Salmon. Good ol’ Trader Joe’s has these 16 oz salmon steaks frozen and ready to go (2 steaks per pack usually). Get em, defrost them, cook one or both to save you some time for the next fishy meal. The prep is simple: Very little salt (kosher salt…a few sprinkles) ground pepper and a few splashes of extra virgin olive oil. Thats it. Get yer pan out add about 2 tea spoons of olive oil and an 1/8 cut of  unsalted butter and heat it up in a medium -high heat until you see some light smoke coming up. Place your seasoned salmon cuts skin side down and give the pan a bit of a shake over the flame for about 10 seconds to prevent sticking. Then fry em up. I gave mine about 6-8 minutes each side.

• Zucchini. Get enough to so that when you cut them up you get the amount equal to 1 cup. Bust out your hand-me-down sauce pan, add some water and a sprinkle of salt then bring to a boil. Add the sliced zucchini in the steamer plate in to the sauce pan (the veggies should not be submerged mkay!) cover with a lid and let the magic happen for about 10 minutes.

Summery & Suggestions:

Since I’m all about time management here’s how my scenario played out: Started the rice (takes about 45 minutes from when the water boils). In that 45 minute window start cooking your salmon at about 30 minutes and the zucchini at 35 minutes (be sure that the water is boiling 1st). That’s my suggestion so that you have a fresh off the stove healthy din din! Hope this helps and good luck.

Oh. For gods sakes have plenty of lemon available! I cant stand any fish without lemon!!! Just sayn’.


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