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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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Hummus

Hummus is a delicious spread or dip made from chickpeas, tahini, garlic, lemon, and spices. It’s commonly eaten in the Middle East and the Mediterranean. Here in the United States, you can find store-bought versions at the grocery store, but try making your own, it is easy and soooo delicious.
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See all recipes here.
Prep Time 20 minutes
Total Time 20 minutes
Course Appetizer, Side Dish, Snack
Cuisine Mediterranean, Middle Eastern
Servings 12
Calories 227 kcal

Equipment

  • 1 Food Processor

Ingredients
  

  • 3 cloves garlic
  • 1/4 cup lemon juice
  • 16 oz Tahini I use Trader Joe's Organic
  • 1 tbsp kosher salt
  • 1 tsp cumin ground
  • 1 1/2 cups ice water
  • 2 cans chickpeas 15 oz cans

Instructions
 

  • Place the 3 garlic cloves into a food processor and add the lemon juice
  •  Pour the tahini on top
  • Add the salt and cumin. 
  • Process until the mixture looks peanut-buttery, about 1 minute. 
  • Stream in the ice water, a little at a time, with the motor running. 
  •  Process just until the mixture is smooth and creamy and lightens to the color of dry sand.
  • Add the chickpeas and process for approximately 3 minutes until creamy.

Notes

Olive oil makes the texture of hummus luxurious. I add a little drizzle to the top of the hummus when I serve it.
In addition to the ingredients above, you can add more flavor and ingredients to your hummus. Try adding roasted red peppers for a red pepper hummus, or beets, pesto, herbs, olives, pine nuts, and extra spices such as sumac.
Enjoy with pita, gluten free crackers, celery, carrots, and other veggies. It can also be used as a sandwich spread.
This hummus keeps well in the refrigerator, covered, for about 1 week.
This recipe makes 12 generous servings and is great for parties. You can halve the recipe for a smaller amount if desired.
 
The nutritional information is automatically calculated and can vary based on ingredients and products used.

Nutrition

Calories: 227kcalCarbohydrates: 9gProtein: 7gFat: 20gSaturated Fat: 3gPolyunsaturated Fat: 9gMonounsaturated Fat: 8gSodium: 597mgPotassium: 185mgFiber: 2gSugar: 1gVitamin A: 28IUVitamin C: 4mgVitamin K: 1µgCalcium: 58mgIron: 2mgMagnesium: 37mgPhosphorus: 301mgSelenium: 13µgZinc: 2mg
Keyword chickpeas, garbanzo, Gluten Free, Osteopenia, Osteoporosis, Sesame seeds, Vegan, Vegetarian
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