Salmon dinner

Low carb salmon dinner, see recipe below

A relatively quick and easy meal that meets MyPlate recommendations is this easy salmon dinner.  The salmon  is a good source of complete protein that is rich in heart healthy omega 3 fatty acids.  The Baked sweet potato is rich in vitamin A and beta carotene.  These nutrients help form healthy skin, bones and teeth and work as antioxidants that may play a role in cancer prevention.  The broccoli is a member of the cruciferous vegetable family.  These vegetables are especially rich in antioxidants, vitamins and other compounds that work to improve health and can assist in chronic disease management. 

To make this meal at home:

Cut salmon into 3-4 oz. portions.  Season generously with salt, pepper, garlic powder and paprika.  Preheat a stainless steel pan on medium-high until a drop of water sizzles when it hits it.  Coat pan with olive oil and add salmon, skin side up.  Let this side cook for approximately six minutes.  The trick to browning the fish nicely and not having it fall apart is to make sure the skillet is really hot before you add the salmon, and to only flip it once.  After about six minutes, flip it and let it cook for about six minutes on the other side. 

For convenience the sweet potato can be cooked in the microwave.  Wash the outside of the [potato and dry well.  Pierce the skin of the potato with the tines of a fork a few times to allow steam to escape as it cooks. Place the potato on a microwave safe dish- remember no metal!  On high power cook the potato at three minute intervals, turning it each time, until it is tender to the touch, approximately nine minutes. 

Finally, wash and cut broccoli into bite size pieces.  Add one tablespoon of olive oil to a nonstick skillet.   Saute one minced clove of garlic for two minutes, then add broccoli.  Season with salt and pepper.  Cook on medium, stirring continuously until broccoli becomes tender, about ten minutes.

Enjoy!