tangy cranberry & honey-walnut salmon

Tonight, I made an uhhmazing dinner in less than 30 minutes! I actually packed up this lovely plate and brought it to my MCAT class. I felt bad for the people sitting around me… it smelled so good! Unless you’re one of those people who doesn’t like the smell of fish. Either way, it was definitely distracting from the atomic structures up on the board. Which was fine with me, because nothing could possibly be more boring than electron configurations and the periodic table.

Cranberry & honeyed walnut salmon with brown rice and a ginger-coconut kale salad

Recipe: Makes 3 servings

For the salmon – inspired by Ohh May
~1 lb salmon
1/3 cup dried cranberries
1/2 small orange, peeled
1 tsp fresh grated ginger (or a shake of ginger powder)
1/2 cup sweet white onion, diced
1 tbsp honey
4 tbsp walnuts, chopped

Directions – Combine the orange, cranberries, and ginger in a blender and blend until chunky. Pat the mixture all over the salmon and let marinate, if possible (I didn’t have time). Grease a baking dish with a bit of coconut oil and place the salmon and diced onions in the pan. Bake at 350 for 15 minutes. Remove from the oven. Turn the stove on medium high and place a non-stick pan on the heat. Once the pan is hot, drizzle the honey over the top of the salmon and sear it for a minute, or until lightly browned. Sear the salmon with the honey-cranberry side down. Remove the salmon from heat and top with chopped walnuts.

For the salad:
4 cups kale
2 cups sugar snap peas
1/2 tbsp coconut oil
1 tsp grated garlic
1 tsp grated ginger (or dash ginger powder)
3 tbsp shredded sweetened coconut

Directions – Melt the coconut oil into a pan on the stove top. Add the ginger and garlic. Add the snap peas, kale, and shredded coconut and stir fry until wilted and bright. Remove from heat.

For the rice:
1 1/2 cups cooked brown rice
1 tsp coconut oil
1 tbsp soy sauce

Directions – Mix the rice with the coconut oil and nuke until hot. Stir in the soy sauce.

Benefits:

Salmon * is high in Vitamin D and omega 3 fatty acids which raise HDL (good) cholesterol levels and lower LDL (bad) cholesterol levels. Also makes hair grow faster (from personal experience!) and your skin smoother.

Cranberries * contain the antioxidants phenolic acids, anthocyanins, flavonoids, triterpenoids, and proanthocyanadins (PACs) which can work synergistically together in the body. The PACs are what enables cranberries to help protect against urinary tract infections

Ginger * contains gingerol which relaxes blood vessels and thus improves circulation. It also aids in digestion and can soothe the stomach. Contains TONS of compounds that fight cancer!

Coconut * coconut gets a bad rap because of its saturated fat content, but its fatty acids are mainly medium-chain triglycerides, not long-chain. The long-chain triglycerides are bad for our cholesterol levels, but coconut has been shown to improve cholesterol levels. Animal studies suggest that medium-chain triglycerides can increase metabolism. It is great to cook with because it is stable at high temperatures!

Brown rice * more fiber and nutrients than white rice.

Kale * Extremely high levels of vitamins K, A, and C! Also has manganese, calcium, fiber, and antioxidants.

Onions * contain anti-aging antioxidants phenolics and flavonoids. A study by Dr. Liu showed that pungent and Western yellow onions protected the most against colon cancer, while pungent yellow, Western yellow, and shallots protected the most against liver cancer.

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9 thoughts on “tangy cranberry & honey-walnut salmon

  1. Yep if I was sitting next to you I would definitely have been jealous.

    I LOVE the mix of sweet + salty… craisins and honey and walnuts with soy sauce and coconut oil? oh man… that sounds great! you and me both – we’re so into these awesome flavor profiles!

  2. I’m glad to hear you echo my sentiments about the periodic table and electron configurations. I always feel like the super intelligent (including you!) must actually be thrilled or at least interested in dull subjects like that. But no! You all are human after al. 🙂 hahaha!

  3. such a delicious, wholesome dinner! meals like this leave me incredibly satisfied. I’ve been craving salmon for a week and finally get to have some tomorrow night. 🙂

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