Blackened Salmon w/ Roasted Asparagus

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Written by: Jenna Barrington

…strait from Give Your Body 30 Program!

This month my husband and I are working to create a healthier kitchen!

I’ve found one of the biggest challenges for me when it comes to eating healthy is not knowing what to make. I know we need more whole foods like vegetables, fruits, nuts and seeds and that we want to steer away from dairy, sugar and processed foods. But sometimes coming home after a long day I stand in my kitchen wondering what to make that will fill us up and keep our bodies in a thriving state.

Our main goal this month is to find an arsenal of recipes that give our bodies great nutrients and taste great at the same time.

Lucky for us Fitlife just put out the Give Your Body 30  program that is PACKED FULL of AMAZING recipes that are easy to follow and leave us feeling energized and good about our diet.

One of my favorite meals so far is the Blackened Salmon with Roasted Asparagus and Tomato Salad. I’ll share the benefits of the ingredients below and even give you the recipe at the very end to try for yourself!

Cooked Salmon,Norwich, Norfolk, Jason Bye, 08/09/09Salmon

Salmon is most well known for containing high levels of Omega-3 fatty acids. These are super important for your blood as they reduce inflammation and act as a natural blood-thinner to reduce clotting. 60 percent of the brain is actually made of fat so getting your omega-3’s is vital to brain function and a healthy nervous system. It is believed that salmon is highly beneficial to children as it may increase learning capabilities and boost academic performance.  

cayenne_pepperCayenne Pepper

Cayenne is a fantastic little spice that has anti-irritant, anti-cold and flu, anti-allergen and anti-fungal properties. It also acts as a digestive aid and can calm an upset stomach or help regulate good bowel movements. It stimulates the flow of enzymes and gastric juices in the digestive tract and helps to metabolize food and remove toxins. Like salmon it is also beneficial to the blood by helping to keep blood pressure normalized.   

sea_saltSea Salt

Not all salt is created equal! When referring to sea salt we recommend using either Himalayan pink salt or Celtic sea salt. Our table salt is generally 98% sodium chloride while Himalayan and Celtic salt are only 84% sodium chloride. This may not seem like a huge difference but in that extra 14% there are 80+ minerals that help with hydration, balancing our pH (extremely important for eliminating/preventing disease), improving circulation, removing toxins, preventing muscle cramping, riding the body of mucus, etc. Salt can be more than just a flavor enhancer!

coconut_oilCoconut Oil

We LOVE coconut oil. Because it doesn’t break down in heat or light and become rancid like many other cooking oils, it is excellent for use in the kitchen. We like to use coconut oil whenever cooking on the stove or baking in the oven because it doesn’t change when heated. When making salad dressings or dips or other things that won’t be heated we use olive oil.

Coconut oil has antimicrobial, antibacterial, antifungal and antioxidant properties. Most fats need to be broken down by the digestive system before being absorbed. Coconut oil has mainly short and medium-chain fatty acids which are taken straight to the liver for energy production.   

asparagusAsparagus

Asparagus is packed with vitamins like A, C, E and K. It is also a great source of fiber, folate and antioxidants. Folate is known for its anti-aging abilities and its ability to help reduce cognitive impairment. Asparagus also contains a natural diuretic called asparagine which helps to flush the body of excess salts that may otherwise harm the kidneys.  

Lemon and Lime

lemon_limeLemons and limes are both excellent sources of vitamins C and B6, potassium, folate, flavonoids and limonene. Even though they are acidic in taste, they are excellent for alkalizing the body and thus creating an environment where disease cannot thrive. They are good for treating inflammatory disorders, aiding digestion, detoxing the body, and act as a natural antibiotic.  

They are good for treating inflammatory disorders, aiding digestion, detoxing the body and act as a natural antibiotic.   

Now for the recipe!

For Salmon:
 
Ingredients
  • 1 lb wild caught salmon (2 fillets)
  • 1 tbsp paprika
  • ½ tbsp cayenne pepper
  • ½ tbsp onion powder
  • ¼ tsp ground black pepper
  • ½ tsp dried oregano
  • ½ tsp dried thyme
  • ½ tsp dried basil
  • 1 tsp sea salt
  • ½ cup butter or coconut oil
  • ½ lemon for to garnish
Instructions
  1. In small bowl, mix all spices
  2. Coat both sides of salmon with butter or coconut oil.
  3. Sprinkle spice mixture on both sides of each fillet
  4. Put remaining butter/coconut oil in a heavy skillet over medium heat and cook bottom of salmon (skin
  5. side) for about 2-5 minutes or until blackened.
  6. Flip fillets over with tongs, adding more butter or oil if necessary and cook until blackened. Should
  7. easily flake with a fork.
  8. Serve with fresh squeezed lemon

For Asparagus:
 
Ingredients
  • 1 bunch small asparagus, ends chopped
  • 4-6 tbsp olive or coconut oil
  • sea salt and pepper to taste
Instructions
  1. Coat with olive oil or coconut oil and top with sea salt & pepper
  2. Option to pan fry, grill or bake.
  3. Pan fry or grill on medium heat until tender, bake on 400 until tender (about 15-20 minutes)

Option to add Tomato Avocado Salad:
 
Ingredients
  • ½ cup tomatoes, sliced
  • ¼ cup parsley, finely chopped
  • ¼ red onion, diced
  • juice of 1 lemon or lime
  • tsp olive oil
Instructions
  1. Mix all ingredients listed above into bowl and serve cold.

Sources:

Essential fatty acids and the human brain
The Many Health Benefits of Coconut Oil
Study on asparagus and cognitive impairment


About the Author
 jenna barringtonMy name is Jenna, and I am from Pleasant Grove Utah. I study therapeutic nutrition through the Institute of Holistic Healthcare Education (www.i2h2e.com) and am also preparing to attend massage therapy school. I’ve always been interested in health and in finding answers to the questions that seem unanswerable. I am passionate about education and helping others take control of their health. I believe we can live lives full of energy. I love green smoothies! I love being outside! Some of my other hobbies include eating, sleeping, Japanese, being with my family, riding horses, being in the ocean, music, violin, dancing,traveling, and pursuing a vibrant life.

Are you ready to “Give Your Body 30?” Get on it and click HERE!

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Disclaimer: The techniques, strategies, and suggestions expressed here are intended to be used for educational purposes only.

The author, Drew Canole, and the associated www.fitlife.tv are not rendering medical advice, nor to diagnose, prescribe, or treat any disease, condition, illness, or injury. It is imperative that before beginning any nutrition or exercise program you receive full medical clearance from a licensed physician.

Drew Canole and Fitlife.tv claim no responsibility to any person or entity for any liability, loss, or damage caused or alleged to be caused directly or indirectly as a result of the use, application, or interpretation of the material presented here.

Drew Canole

Drew Canole

CEO at Fitlife.tv
Drew Canole is a rockstar in the world of fitness, nutrition and mindset, with a huge heart for others and doing his part to transform the world, one person at a time.

As the founder and CEO of Fitlife.TV, he is committed to sharing educational, inspirational and entertaining videos and articles about health, fitness, healing and longevity. He is also a best selling author and the founder of Organifi, an organic, incredibly delicious greens powder, chock-full of superfoods to make juicing easy no matter your busy schedule.
Drew Canole

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