|This 35-minute weeknight oven-baked harissa salmon packs in quality protein, healthy fats, and fibre! Recipe by Carrie Walder, MS, RD.|
This 35-minute weeknight oven-baked harissa salmon packs in quality protein, healthy fats, and fibre! Recipe by Carrie Walder, MS, RD.
Here's Chef's Prep, now it's your turn!
DID YOU KNOW?
There are seven known species of Pacific salmon found in North American and Asian waters, and one species of Atlantic salmon, which is mainly farmed. Salmon is highly valued due to its nutritional value, providing essential omega-3 fatty acids, high-quality protein, and a variety of vitamins and minerals.
DID YOU KNOW?
Salmon is highly valued due to its nutritional value, providing essential omega-3 fatty acids, high-quality protein and a variety of vitamins and minerals.
There are seven known species of Pacific salmon found in North American and Asian waters, and one species of Atlantic salmon, which is mainly farmed.
|Wild Alaskan salmon are harvested by nets (drift and set gillnets, purse seine), trolling, and fishwheels. Trolling is fishing by drawing a baited line or lure behind a boat. A fishwheel operates much like a water-powered mill wheel: fish travelling upstream are caught in baskets on the wheel, then transferred into a holding tank.||The term ‘salmon’ derives from the Latin word ‘salmo,’ which is said to have originated from ‘salire’, which means ‘to leap’. This seems fitting considering salmon can jump up to two meters to cross obstacles in rivers.|
Ready to cook? Let's see what you need!
For the salmon:
2 MSC certified salmon fillets from Whole Foods Market
2 cloves garlic, minced
2 T (30ml) olive oil
1/4 c (60ml) harissa paste
For the lemon quinoa & kale
1/2 c (125ml) quinoa, dry
1 T (15ml) olive oil
4 c (950ml) kale, shredded or torn
3 T (45ml) golden raisins
1 lemon, juiced and zested
Salt and pepper to taste
2 servings (4 oz per serving)
Calories: 550 kcal
Total Fat (g): 32 g
Cholesterol: 60 mg
Total Carbs: 37 g
Fibers: 8 g
Protein: 33 g
Preheat oven to 400F.
In a large pot on the stove, cook quinoa with water according to package directions. Quinoa is done once all liquid is absorbed (about 15 minutes).
Meanwhile, whisk minced garlic, olive oil, and harissa paste together in a small bowl.
Place Whole Foods Market MSC certified salmon fillets into a baking dish and coat with harissa mixture. Transfer to the oven and bake for 15 minutes.
While salmon bakes, heat a large pan over medium and add 1 Tbsp of olive oil. Sauté kale until wilted, about 2 minutes.
Add sautéed kale to the pot with cooked quinoa, along with lemon juice, zest, and golden raisins. Season with salt and pepper.
Serve quinoa mixture and top with baked salmon. Enjoy!
Now enjoy your dish in the knowledge you've helped protect our ocean.
Because sustainable seafood is...
...AND THE OCEAN
AND WE NEED OUR OCEAN TO THRIVE
|The ocean contains 80 percent of our world’s biodiversity.||The lungs of our planet, providing us with the oxygen we need.||And enough to feed over 3 billion people.|
|The ocean contains 80 percent of our world’s biodiversity.|
|The lungs of our planet, providing us with the oxygen we need.|
|And enough to feed over 3 billion people.|
So the next time you buy fish, remember to look for the blue fish label.
This means your seafood has been sourced by a fishery committed to protecting fish stocks, habitats, and livelihoods.
Carrie Walder, MS, RD, is a registered dietitian, food blogger, recipe developer, food photographer, and the founder of Walder Wellness. Through her simple, whole food-forward recipes, Carrie demonstrates that healthy eating can be accessible, realistic, and delicious!
All images are credit to MSC unless otherwise stated.
Salmon illustration: © Scandinavian Fishing Year Book