A Healthy Eating Plan: 2 Salmon Recipes for the Week

\n\nPreparing a healthy eating plan for a week encourages you to stay on track with your clean eating habits. You are giving yourself a clean eating map that helps you when stress, schedules and life’s emergencies threaten to derail your success. To help you with your healthy eating plan here are two recipes that call for the fresh flavor of citrus and healthy fats. Citrus fruits are full of vitamin C, which is great for boosting your immunity in the new season. Plus, the bright colors and tangy flavor of navel oranges and grapefruits give this salad a spring filled vibe. The healthy fats of avocado, salmon and almonds boost the nutritional value by helping your body to absorb the vitamin C, as this is a fat soluble vitamin. Additionally, you will feel full and satisfied while eating clean and healthy after you’ve cleaned your salad plate.\n

Salmon and Citrus Salad

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Ingredients:

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  • 4 to 6 ounces fresh cooked salmon – see recipe below
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  • 4 tablespoons fresh lemon juice
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  • Freshly ground black pepper
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  • Sea salt
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  • 2 cups organic baby spinach
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  • 1 navel orange
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  • 1/2 pink grapefruit
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  • 1/2 avocado
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  • 1/8 cup almond slivers
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  • 1/8 cup red onion
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  • 1 teaspoon melted coconut oil
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Directions:

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  • Prepare the salmon by adding 2 tablespoons of lemon juice, and salt and pepper to taste. Mix with a fork to fluff up the fish. Set aside.
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  • Wash and pat dry the spinach leaves. Remove any long stems, but leave the leaves whole. Add to a large mixing bowl.
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  • Prepare citrus fruit. Take the orange and grapefruit and peel. Cut each citrus fruit into segments, and remove any white pith from the fruit. Remove any seeds from the grapefruit. Slice each segment in half for bite sizes. Add the citrus fruit to the spinach leaves.
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  • Thinly slice the red onion and add to the salad. Add the remaining lemon juice along with the coconut oil to the salad. Toss gently to coat the leaves and distribute the citrus.
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  • Add the salmon to the salad. Toss gently. Add the almonds and avocado slices just before serving. Give a good shake of pepper to the salad to finish it off.
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Baked Rosemary and Thyme Salmon

\nAlternatively, if you are planning this meal in advance, you can broil a salmon filet on your meal prep day so you can have fresh fish on hand for the salad.\n

Ingredients:

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  • 4 to 16 ounce salmon filet
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  • Olive oil
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  • Salt
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  • Pepper
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  • 1 to 4 sprigs of fresh rosemary
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  • 1 to 4 sprigs of fresh thyme
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  • 1 to 4 teaspoons fresh lemon juice
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  • 1/2 cup water
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Directions:

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  • Set your oven to 400 degrees F. Prepare a roasting pan by lining it with enough aluminum foil to make a pouch that will securely cover the salmon filet. When choosing the size filet, consider how much you will need to serve throughout the week. One serving of salmon is approximately 4 ounces, so a one pound fish filet will be enough for four servings.
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  • Pour water in the foil where you are going to place the salmon. The water will act as a steam table while keeping the fish moist during baking.
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  • Add the salmon filet, skin side down, to the center of the foil lined pan. Remove any visible bones from the salmon. Add one teaspoon of lemon juice to each 4 ounce portion of salmon. Drizzle olive oil, 1 teaspoon per 4 ounces, over the pink fish. Add salt and pepper to your liking.
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  • For the herbs, you will need one sprig each of rosemary and thyme for each 4 ounce portion of salmon. Remove thyme leaves from the woody stalks and finely chop the leaves. Sprinkle over the pink portion of the fish. For the rosemary, leave whole and lay a sprig over each 4 ounce portion.
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  • Bring the sides of the foil up and over the salmon, and pinch ends together to create a sealed pouch.
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  • For a single serving, bake for 10 minutes. For a pound of salmon bake for 20 minutes. Check the doneness by forking the salmon. If it fluffs up white and flaky it is done. If it is still pink and there is no sign of white fish fat, bake at one minute intervals until done.
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  • You can store freshly baked salmon for up to 5 days in the refrigerator.
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\nBoth this salad and the baked salmon are fine additions to your healthy eating basics toolkit. These recipes provide an example of two recipes you can plan before your week starts that will be tasty and healthy for the few first days. For more healthy recipes, see our recipe guide!