Having a few go-to recipe ideas that work for you and your family helps to encourage healthy eating on a budget.
This delicious dinner can be prepared in 20 minutes, and is extremely healthy. Salmon is one of the healthiest fish you can eat, especially if it is wild salmon. Purple cabbage is loaded with nutrients. The optional addition of fresh cilantro and scallions will provide even more nutrition (and flavor). The health benefits of herbs, was discussed in last week’s post about growing your own herbs.
Dijon Crusted Salmon
1.5 lbs fresh or (defrosted) frozen salmon, preferably wild salmon
salt & pepper
2-4 tsp Dijon mustard
3TBS panko bread crumbs or 1 piece of bread crumbled by hand
1 TBS olive oil
Pre-heat the oven to 275°F.
Rinse salmon and pat dry with a paper towel.
Place salmon skin side down in a glass dish or a metal baking tray.
Sprinkle with salt and pepper.
Spread 2-4 tsp mustard on top of salmon.
Combine 3TBS bread crumbs with 1 TBS olive oil in a separate bowl.
Cover salmon with bread crumb mixture.
Bake for 15-25 minutes, depending on how well done you prefer your fish.
While the salmon is baking, make the healthy cabbage salad.
Zesty Cabbage Salad
Mix together in a large bowl:
4 cups thinly sliced purple cabbage. (this is approximately ½ of a small head of cabbage)
1-2 TBS fresh squeezed lime juice
1TBS olive oil
¼ tsp salt
Optional: 2-4 scallions, sliced, including whites and greens.
Optional 1/3-2/3 cup chopped cilantro
The cost of this meal is roughly $6-$7/per person, roughly the same as the price of a Quarter Pounder with Cheese Meal at McDonalds, but it is much better for your health!
If you have leftover cabbage salad, mix the leftovers with and equal portion of drained canned black beans. Add one cup of beans per cup of salad to a bowl and you will have another complete meal, which includes protein from the beans.