We visited the farmer's market this last weekend and bought a nice piece of previously frozen sockeye salmon. They also had fresh Keta salmon...maybe next time!
Fish and shellfish are high in triptophan. That's the precursor to seratonin which we all could use a little more of in our brains during winter! This makes enough for three people (or two people with leftovers!)
3/4 pound pound of very fresh, wild salmon
1 small, juicy lemon
1/2 cup nonfat plain yogurt (Greek for creaminess, but for added health find one with live cultures which Greek doesn't have)
1 cup brown rice
1/2 tbsp butter
1/4 cup grated parmesan
Salt and pepper
1. Cook rice. Add 1 cup of rice and 2 1/2 cups of water to a sauce pan. Bring to a boil and boil for 10 mins. Cover, and reduce to low heat. Cook for 40 minutes.
2. Cook fish. Lay the fish, skin side down in fillets, on a baking sheet. Salt and pepper (coarse salt and fresh ground pepper). Set on highest rack under broiler on high and broil 10 mins per inch (ours was a tiny bit over 1 inch at it's thickest point and 12 mins was perfect).
3. Make sauce. Zest and juice the lemon into a small bowl. Add yogurt. Stir until smooth. Season to taste with salt and pepper. I also threw in a tiny palmful of dried thyme. Dill would also be nice. Optional.
4. Once rice is done, fluff with a fork, then add in parmesan and butter. Stir through till melted.
Serve fish, de-skinned, along side the rice. Top fish with a couple spoonfuls of yogurt sauce.
407 calories per serving: 34 carbs (33%), 15 fat (33%), 34 protein (33%)
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