Light & Clean Meal: Salmon & Green Beans

Let’s talk and make something healthy, light and nutritious.

It’s definitely getting colder outside, the heat is on and I don’t know if where you live they are putting up Christmas decorations but they definitely are here in Italy. All the shops, city centers, coffee shops and even the grocery stores are decorated and selling all things Christmas. I do love Christmas but I think that it might just be a bit too early for me to start decorating the house.

I feel like we recently just stopped going to the beach; wait actually I was at the beach the last week of October in my bikini, so yeah we did just end summer. Either summer ended late (which actually it did because it started late) but hold-your-horses I still want fall. I have mentioned this before and I will mention it again….I love Fall. With that being said there are some dishes I find to be perfect for both summer & winter. They are not too light or too heavy they are at that perfect in-between that is perfect year round.

Just like I change out my closets, I change my style in the kitchen. I tend to go for lots of salads, grilled veggies and lean proteins (which mainly consist of chicken and lots and lots of fresh seafood of all sorts), frittata’s, white wine, espresso and lots of raw veggies and homemade parfaits in the summer.

I generally cook lots of soups, roasted vegetables and chicken, fish al cartoccio, slower cooked winter stews such as Chicken Cacciatora, Chicken Adobo, all-vegetable stew, stuffed vegetables, cappuccino’s, red wine and lots of steamed vegetables and healthy baked treats in the winter.

Then of course there are those foods (and there  are quite a few) that I eat year round to name a few: risotto, pasta, pizza, cheese (parmigiano, pecorino & mozzarella my favorite), salads, tuna, fruit, nuts, ice-cream (occasionally but sometimes I crave it more in the winter than the summer), nut butters, and in this case Salmon.

Salmon is wonderful. It tastes fantastic both steamed, baked, grilled, smoked and even as a carpaccio. So it really doesn’t matter what the temp is outside your body will always welcome it.

Full of Omega 3, DHA & EPA Salmon has a whole bunch of amazing benefits for your body, mind and being. It boosts brain function, reduces inflammation, supports cardiovascular health, protects your eyes, increases bone density & strength, and about 3-6oz of Salmon can supply you with a days worth of Vitamin D crucial to maintaining optimal health. Plus many more benefits.
It’s so good for you and can be eaten both summer and winter and you won’t mind!

Your best bet is to consume wild or organically farmed fish to avoid any additional pesticides, fungicides and excessive omega-6 consumption (which leads to inflammation) found in conventionally farmed fish.

Here’s my light, healthy, toxic-free dinner to keep you in good health and shape.

Ingredients:

Serves 2

For the Salmon you’ll need:

  • 2 sheets of Aluminum foil
  • 2 6oz Salmon Filets
  • 1 Lemon
  • Salt & Peppercorns to taste
  • Chili Flakes (optional)

For the Green Beans you’ll need:

  • 3 cups Green Beans, end cut off
  • 2 tbsp. Extra Virgin Olive Oil
  • 1 tbsp. Lemon juice, fresh squeezed
  • Salt & Pepper to taste

Method:

Preheat your oven @ 350

Place a medium pot half filled of water to boil.

Grab salmon filets and place each on at the center of the aluminum foil sprinkle with salt & peppercorns. Slice your lemon and place 2 slices over each filet. Get your foil and lightly wrap creating sort of a pocket or bag; you don’t want it touching the top of salmon. Make sure no open areas around the filets, place on a baking tray and bake for about 15 minutes.

Your water should be boiling by now so through in your green beans allow to boil until turns bright green about 6 minutes or desired doness. I like mine just a bit crunchy.
Prepare a bowl of cold water with some ice cubes. Drain your green beans and quickly place them in the bowl of cold water. This allows them to stop cooking instantly and preserves the vibrant color of the vegetable. Drain place in a bowl and drizzle the EVOO, Lemon juice, salt and pepper mix thoroughly and set on table.

Your Salmon should be ready remove from oven be careful when you open the pockets as some steam may come out (it burns).
Serve with Green beans and Enjoy!

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