Healthy With A Kick


This is an easy meal for beginners and it’s extremely healthy.    For the salmon WS advises to toast the spices in a dry fry pan before grinding (this intensifies the flavor).   Quick note for those that like to multi-task, it is best to  keep a close eye on the spices and stir constantly so they don’t burn.   The Edamame is extremely simple and taste great re-heated the next day.

Step 1: Main Course

* recipe is from Williams-Sonoma

Spice Rubbed Salmon

  • 1 tsp. coriander seeds
  • 1 tsp. cumin seeds
  • 1/2 tsp. fennel seeds
  • 1 tsp. firmly packed light brown sugar
  • 1 tsp. kosher salt
  • 2 salmon fillets, each 6 to 8 oz., with skin intact,
      pin bones removed
  • 2 Tbs. extra-virgin olive oil


Heat a small fry pan over medium-high heat. Put the coriander, cumin and fennel seeds in the pan and toast, stirring constantly, until golden brown and fragrant, 2 to 3 minutes.  Transfer the spices to a spice grinder or a mortar. Grind the spices using the grinder or a pestle.  Transfer to a small bowl and stir in the brown sugar and salt.


Place the salmon, skin side down, on a plate and rub the top of each fillet with the spice mixture. Cover with plastic wrap and refrigerate for 1 hour.


Preheat an oven to 400°F.


In a large ovenproof fry pan over medium-high heat, warm the olive oil until almost smoking. Place the salmon, skin side up, in the pan and sear for 2 minutes. Carefully turn the salmon over and transfer the pan to the oven. Cook until the fish is golden brown underneath and the flesh is opaque throughout, 5 to 6 minutes.


Transfer the salmon to warmed plates and serve immediately.


Step 2: Side Dish

* recipe can be found at all recipes website.

Spicy Roasted Edamame

  • 1 1/4 cups frozen shelled edamame (green soybeans), thawed
  • 2 teaspoons olive oil
  • 1/2 teaspoon chili powder
  • 1/4 teaspoon dried basil
  • 1/4 teaspoon onion powder
  • 1/4 teaspoon ground cumin
  • 1/8 teaspoon paprika
  • 1/8 teaspoon ground black pepper


Preheat oven to 375 degrees F (190 degrees C).


Place the thawed edamame into a mixing bowl, drizzle with the olive oil, then sprinkle with chili powder, basil, onion powder, cumin, paprika, and pepper. Toss until the edamame are evenly coated with the oil and spices. Spread into a 9×13 inch glass baking dish in a single layer.


Bake uncovered in the preheated oven until the beans begin to brown, 12 to 15 minutes. Stir once halfway through cooking.








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