Baked Sesame Teriyaki Salmon with Pan-Fried Garlic Broccoli, and Mashed Red Potatoes
Wellness Wednesday Recipe
Ingredients:
Serving size for two
1-2 cups Broccoli
1/4 cup Garlic
1/4 cup olive oil
4 small-medium red potatoes
2 medium wild caught salmon filets (4-6 oz per serving)
Salt and pepper to taste
Sauce:
1/4-1/2 cup Teriyaki Sauce(ready made Lawry's)
1 tsp Sesame Oil
1 TBSP ground ginger
1 tsp chili garlic sauce
Directions:
Make a fishboat made of foil to keep sauce on fish
Place salmon filets in the fishboat. Season w salt and pepper
After mixing the sauce ingredients with a whisk, spoon it onto salmon filets
Bake at 375 degrees Fahrenheit until fish flakes easily (15-20 min)
Boil red potatoes with skin on until soft, then mash and add butter or olive oil to taste and salt and pepper to taste
Pan fry broccoli in olive oil and garlic
Health Benefits:
Salmon is packed with omega 3 fatty acids, 220 cal per 6 oz serving, 10 grams fats, 34 grams protein
Broccoli has a wealth of vitamins such as Vit C, A, K, B9, Potassium, Phosphorus, Selenium, DIM to balance hormones
Red Potatoes have a plethora of vitamins and fiber, mostly located in the skin of the potato, Vit C, B6, Potassium, Manganese, Magnesium, Phosphorus, Niacin, and Folate
Recommendation: Half plate protein, 1/4 carb, 1/4 vegetable
Buen Provecho!
Dr. Mendoza
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