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Protected: Salmon with Capers and Lemon

Written by
Irma Jennings, INHC
Uploaded
June 15

https://food4healthybones.com

Salmon with Capers and Lemon

Salmon is a great source of many key nutrients, including selenium, phosphorus, and B vitamins. Salmon is particularly high in selenium, an important nutrient that is involved in DNA synthesis, thyroid hormone metabolism, and reproductive health.
It’s also a great source of omega-3 fatty acids, a type of heart-healthy fat that can decrease inflammation and support brain health.
Salmon is rich in vitamin B12, which is necessary for producing red blood cells and regulating the health of the central nervous system.
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Prep Time 10 minutes
Cook Time 10 minutes
Total Time 20 minutes
Course Dinner, Lunch
Cuisine American, Mediterranean
Servings 1
Calories 301 kcal

Equipment

  • 1 Skillet

Ingredients
  

  • 4 oz Salmon Fillet
  • 1 tbsp olive oil extra virgin
  • 1/2 lemon juiced
  • 2 tsp capers

Instructions
 

  • Add the olive oil, lemon juice and capers to a skillet
  •  Sauté  for 2-3 minutes
  • Add the salmon to the pan, skin side down
  • Cook for 3-4 minutes
  • Turn salmon over and cook for another 1-2 minutes
  • Turn over and cook until the skin is crisp and the salmon is done to your liking

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 301kcalCarbohydrates: 5gProtein: 23gFat: 21gSaturated Fat: 3gPolyunsaturated Fat: 4gMonounsaturated Fat: 13gCholesterol: 62mgSodium: 162mgPotassium: 632mgFiber: 2gSugar: 1gVitamin A: 63IUVitamin C: 29mgVitamin K: 9µgCalcium: 29mgIron: 1mgMagnesium: 39mgPhosphorus: 236mgSelenium: 42µgZinc: 1mg
Keyword Capers, Lemon, Salmon
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https://food4healthybones.com

Berbere Chicken Thighs

Looking for a quick and delicious chicken dish for dinner tonight? Here is one using a really delicious spice central to Ethiopian cuisine, Berbere.  Every Ethiopian cook has their own version of this blend. 
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Want More Recipes?Find more bone-loving recipes in my Comprehension Bone Health Program (CBHP) Waiting List here!
See all recipes here.
Prep Time 10 minutes
Cook Time 20 minutes
Total Time 30 minutes
Course Dinner, Lunch
Cuisine American, Ethiopian
Servings 2
Calories 320 kcal

Equipment

  • 1 Air Fryer
  • 1 Oven

Ingredients
  

  • 3 Bone in chicken thighs skin on
  • 1 tsp Berbere Spice
  • 1 tsp garlic powder
  • 1 tsp onion powder
  • 1/2 tsp sea salt

Instructions
 

  • Coat both sides of the chicken thighs with the spices
  • Air Fry for 7-10 minutes per side at 400 degrees F
  • or Bake in oven at 400 degrees F for 30 minutes

Notes

The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 320kcalCarbohydrates: 1gProtein: 23gFat: 24gSaturated Fat: 6gPolyunsaturated Fat: 5gMonounsaturated Fat: 10gTrans Fat: 1gCholesterol: 142mgSodium: 188mgPotassium: 296mgFiber: 1gVitamin A: 119IUVitamin C: 1mgVitamin D: 1µgVitamin K: 3µgCalcium: 12mgIron: 2mgMagnesium: 27mgPhosphorus: 228mgSelenium: 27µgZinc: 2mg
Keyword Chicken, Spices
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