diywednesdaysfish2Do we have any cooks out there? Personally, I never cooked much in college (Berkeley has so much amazing food), and Taiwan is most known for their delicious meals. On the other hand, quite a few of my friends continuously have saliva-inducing photos up on Instagram of their food creations.

I’m with you guys- sometimes it’s just a long day, and you’re feeling too tired to stand over a hot stove. However, it’s a good idea to cook, so you know exactly what you’re putting into your mouth. I find that it can occasionally be therapeutic, and the satisfaction derived after creating something delicious.

The best part is that there’s a sliding scale when it comes to food: there’s no need to whip up a seven course meal (unless you have a dinner party). Today, I’ll show you a simple recipe that involves just a few items.

Ingredients Needed:

  • Salmon (About the size of your palm)
  • Organic broccoli
  • Organic bell peppers
  • White or brown rice
  • Olive oil, or your preferred oil
  • Salt, pepper, or your preferred seasoning
  • Pans
  • Oven or toaster

diywednesdaysfish

Salmon & Veggie Recipe:

  1. Steam the rice in your cooker
  2. Coat salmon gently with olive oil, then add your choice of seasoning
  3. Pre-heat the toaster or oven to 400 F
  4. Put in the salmon on top of a new sheet of aluminum foil
  5. Cook for 18 minutes
  6. Wash the veggies
  7. Drizzle a bit of olive oil onto your pan
  8. Stir-fry the vegetables

Tips:

  • Prepare and wash the rice first, since it takes the longest to cook
  • Both veggies are available at your local farmer’s market!
  • Vegetables can be washed by using apple cider vinegar (ACV), followed by water rinse

According to the Institute of Medicine’s guidelines, they recommend about 7 grams of protein for every 20 pounds. In layman’s terms, 50 grams of protein per day for someone that’s 140 pounds, and around 65 grams for someone who is 180 pounds.

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*This table taken from Walter C. Willett’s Eat, Drink and Be Healthy, pages 118-119.

Has anyone tried this recipe, or a variation of it? It’s incredibly healthy, and look at the mix of beautiful colors. Your tummy will be sure to thank you for this.

References:

Willett, Walter C., and P. J. Skerrett. “Choose Healthier Sources of Protein.” Eat, Drink, and Be Healthy: The Harvard Medical School Guide to Healthy Eating ; a Harvard Medical School Book Co-developed with the Harvard School of Public Health:. New York: Free, 2005. 118-19. Print.

 

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