Latest Health News in Crofton - Nutritional Healing Center

blackened fish tacos with peach salsa

11/25/2019

INGREDIENTS
Fish:

1.5 lbs tilapia fillets
2 teaspoons smoked paprika
1 tsp garlic powder
1 tsp dried oregano
1 tsp onion powder
1 Tbsp cumin
½ tsp salt
¼ teaspoon cayenne pepper
3 Tbsp coconut oil
Salsa:
1 peach, diced
2 tomatoes, diced
½ lime, juiced
cilantro, to taste
Toppings:
Kale and cabbage slaw
Avocado
Lettuce leaves, for wrapping

INSTRUCTIONS

Dice peach and tomato. Mix in a bowl with lime juice and cilantro. Let sit.
Meanwhile heat a pan over medium heat with coconut oil.
Cut fish into sections.
Mix paprika, garlic powder, oregano, onion powder, cumin, salt, and pepper in a bowl.
Rub mixture onto fish and place in oil.
Cook 3-5 minutes on each side. May need to add more oil when flipping to get that browned look.
Remove from heat and cut into small pieces.
Assemble with a lettuce leaf, slaw, blackened fish, peach salsa and chipotle lime dressing.
Enjoy!

Recipe and Photo from Simple Roots Wellness

Summer Salmon Niçoise

10/2/2019

Ingredients

8 Tbsp. extra-virgin olive oil, divided
1 lb. skinless salmon fillet
Kosher salt
Freshly ground pepper
8 oz. green beans
1 cup cherry tomatoes
1 small shallot
1 head of butter lettuce
4 large eggs, room temperature
1 Tbsp. Dijon mustard
1 Tbsp. red wine vinegar
A pinch of sugar
½ cup Niçoise or other black olives

Instructions

Arrange a rack in center of oven; preheat to 300°. Pour 1 Tbsp. oil into center of a rimmed baking sheet, then arrange 1 lb. salmon over oil. Season salmon all over with salt and pepper, then drizzle with another 1 Tbsp. oil.
Roast salmon until flesh flakes in the thickest part of the fillet with pressed gently, 30–35 minutes. Meanwhile, fill a medium saucepan three-quarters full with water. Add several generous pinches of salt and bring to a boil, covered, over medium-high heat.
While salmon is cooking and water is coming to a boil, focus on the rest of your salad prep. First, trim stem end off of 8 oz. green beans.
Cut 1 cup tomatoes in half.
Peel and finely chop 1 shallot. Transfer to a medium bowl; set aside.
Separate leaves from 1 head of lettuce and arrange across a large platter. Cover with damp paper towels and chill until ready to serve.
When water is boiling, add green beans and cook until tender but still retain some snap, about 2 minutes. As you wait for the green beans to cook, fill another medium bowl halfway with ice water. Using tongs, remove green beans immediately (but leave boiling water right where it is) and transfer to bowl with ice water. Leave green beans there for 15–20 seconds, or just long enough to chill them completely, then remove from water and pat dry; set aside. Keep the ice water for cooking the eggs.
Add 4 eggs to saucepan and cook exactly 8 minutes. Transfer to ice water bath and let cool 2 minutes. Peel eggs, keeping them submerged in ice bath as you work. Pat eggs dry and transfer to cutting board.
Time to make your dressing: Add 1 Tbsp. mustard, 1 Tbsp. vinegar, and a pinch of sugarto bowl with shallot; season with salt and a generous amount of pepper. Whisking constantly, slowly stream in remaining 6 Tbsp. oil until you have a thick, emulsified dressing.
Remove platter with lettuce from fridge and drizzle with about one-third of dressing. Arrange green beans, tomatoes, and ½ cup olives over lettuce. Cut eggs in half and tuck into gaps on platter.
Using your hands or a fork, flake off large pieces of salmon and arrange over salad.
Drizzle platter with remaining dressing. Season with salt and pepper.

Recipe and Photo from Bon Appetite

Avocado Tuna Cakes

8/16/2019

Ingredients
For the Avocado Tuna Cakes:

1 medium ripe avocado — peeled and pitted
2 cans Chicken of the Sea EZ-Open Solid White Albacore Tuna in Water — (5 ounce cans), drained
1/4 cup seasoned whole wheat bread crumbs
1/4 cup finely chopped red onion
2 tablespoons finely chopped fresh cilantro
1 tablespoon freshly squeezed lime juice
1 teaspoon hot sauce — plus additional to taste
1/2 teaspoon garlic powder
1/2 teaspoon kosher salt
1 large egg

Optional, for Serving:

Whole wheat hamburger buns — toasted whole wheat bread, or a bed of mixed greens
Sliced avocado — cheese, plain Greek yogurt or sour cream, cilantro, salsa

Instructions

Preheat the oven to 400 degrees F. Lightly coat a baking sheet with cooking spray.
In a large mixing bowl, lightly mash the avocado. Add the tuna, bread crumbs, red onion, cilantro, lime juice, hot sauce, garlic powder, salt, and egg. Mix until the ingredients are fairly well combined. (It's ok if the mixture is a little clumpy.)
Form into 6 patties, then arrange the patties on the prepared baking sheet. Bake for 10 minutes, flip, then continue baking until the outsides are lightly crisp and the cakes are cooked through, about 10 additional minutes. Enjoy warm.

Recipe and Photo from Well Plated

Summer Shrimp Salad

8/14/2019

Ingredients

1¼ pounds raw shrimp (21-25 count), peeled and deveined
¼ cup extra-virgin olive oil
10 sprigs fresh thyme
4 cloves garlic, crushed
¼ teaspoon salt

¼ teaspoon ground pepper
¼ cup lemon juice
1 medium English cucumber, diced
3 large heirloom tomatoes, chopped
½ cup chopped fresh basil, plus more for garnish

Preparation

Preheat oven to 350°F.
Toss shrimp with oil, thyme and garlic on a rimmed baking sheet. Sprinkle with salt and pepper. Bake until the shrimp are pink and firm, 8 to 10 minutes.
Transfer the shrimp to a large bowl (discard thyme and garlic). Add lemon juice and stir to coat. Gently stir in cucumber, tomatoes and basil. Arrange the shrimp and vegetables in a serving bowl. Serve drizzled with any dressing left in the bowl and garnish with more basil, if desired.

Recipe and Photo from Eating Well

ONE SKILLET TILAPIA VERACRUZ

7/24/2019

Ingredients

3 Tbsp extra virgin olive oil
2 tomatoes, chopped
1 red bell pepper, thinly sliced
1 medium onion, thinly sliced
1/2 cup tomato sauce
3 garlic cloves, minced
1/2 cup black pitted olives, pitted and halfed
1 Tbsp capers, rinsed and drained
1 Tbsp jalapeño pepper slices, chopped
1/4 cup white wine
1 Tbsp oregano
salt and ground black pepper, to taste
4 tilapia filets

INSTRUCTIONS

In a large skillet (I used 11" cast iron skillet) heat oil over medium high heat. Add chopped tomatoes, sliced bell peppers, and onion. Season with salt and stir. Reduce heat to medium, cover with a lid and cook for about 3-4 minutes until vegetables are tender.
Add tomato sauce, minced garlic, olives, capers, jalapeno peppers and white wine. Season again with salt, freshly ground pepper and oregano. Stir well.
Season both sides of tilapia filet with salt and freshly ground black peppers, and place on top of the Veracruz sauce. Spoon some of the sauce on top of the tilapia filets. Cover with a lid and continue to cook on the stove over medium heat for about 5 - 6 minutes, or until fish flakes easily with a fork.

Recipe and Photo from Delicious Meets Healthy

Sweet Potato, Kale and Shrimp Skillet

7/18/2019

Ingredients

2 tablespoons extra virgin olive oil or ghee
½ cup onions — diced
pinch crushed red pepper — to taste
2 cloves garlic — minced
2 cups sweet potatoes — diced
2 cups shrimp — peeled, deveined, and thawed if frozen
3 cups trimmed and coarsely chopped kale leaves
salt and ground black pepper

Instructions

In a cast iron skillet, heat the olive oil over medium heat.
Add the onions and crushed red pepper.
Cook until the onions are soft and golden.
Add the garlic, and cook for about 30 seconds.
Add the sweet potatoes, and cook until soft. Add a few tablespoons or ¼ cup of water to help steam the sweet potatoes, if necessary.*
Add the shrimp, and cook for 2-3 minutes or until they turn pink.**
Turn the heat to low, and add the kale, stirring until wilted.
Season to taste with salt and pepper.

Recipe and Photo from Primavera Kitchen

Summer SHrimp Salad

7/9/2019

Ingredients

1¼ pounds raw shrimp (21-25 count), peeled and deveined
¼ cup extra-virgin olive oil
O Organics Organic Extra Virgin Olive Oil 16.9 Fl Oz
10 sprigs fresh thyme
4 cloves garlic, crushed
¼ teaspoon salt

¼ teaspoon ground pepper
¼ cup lemon juice
1 medium English cucumber, diced
3 large heirloom tomatoes, chopped
½ cup chopped fresh basil, plus more for garnish

Instructions

Preheat oven to 350°F.
Toss shrimp with oil, thyme and garlic on a rimmed baking sheet. Sprinkle with salt and pepper. Bake until the shrimp are pink and firm, 8 to 10 minutes.
Transfer the shrimp to a large bowl (discard thyme and garlic). Add lemon juice and stir to coat. Gently stir in cucumber, tomatoes and basil. Arrange the shrimp and vegetables in a serving bowl. Serve drizzled with any dressing left in the bowl and garnish with more basil, if desired.

Recipe and Photo from Eating Well

Saucy Skillet Salmon

6/24/2019

INGREDIENTS

2 pints cherry tomatoes (about 20 ounces or 4 cups total)
2 cloves garlic, smashed
3 tablespoons olive oil, divided
2 teaspoons balsamic vinegar
1 teaspoon fresh thyme leaves
1/4 teaspoon kosher salt, plus more for seasoning
Freshly ground black pepper
4 (6-ounce) skin-on salmon fillets
Cooked couscous, for serving

INSTRUCTIONS

Place the tomatoes, garlic, 1 tablespoon of the oil, vinegar, thyme, 1/4 teaspoon salt, and a few grinds of black pepper in a blender or food processor fitted with the blade attachment. Pulse a few times until blended and saucy but still a little chunky; set aside.
Use a paper towel or clean dish towel to pat each salmon fillet dry on both sides (to prevent them from sticking to the pan). Season on both sides with salt and pepper.
Heat the remaining 2 tablespoons of oil in a large skillet with a lid over medium-high heat until shimmering. Place the salmon skin-side down in the skillet, then press down on them so that the skin is in even contact with the pan and browns evenly. Reduce the heat to medium-low and cook without moving, gently pressing down on fish every so often, until the sides are cooked halfway up the fillets, 6 to 9 minutes, depending on the thickness of your fillets. Transfer the salmon skin-side up to a plate.
Pour the tomato mixture into the skillet and bring it to a simmer. Return the salmon skin-side up to the pan, nestling them in the sauce. Cover and continue to simmer for 2 to 5 minutes, depending on the thickness of your fillets. An instant-read thermometer into the middle of the thickest fillet should read 120°F to 130°F for medium-rare or 135°F to 145°F if you prefer it more well-done. Serve the salmon, skin-side up, with plenty of its sauce, over cooked couscous.

Recipe from the Kitchn

Salsa-Simmered Fish

6/3/2019

INGREDIENTS

2 tablespoons olive oil
4 (1/2- to 3/4-inch thick) skinless cod fillets (6 ounces each)
1 teaspoon ground cumin
1/4 teaspoon kosher salt
1/4 teaspoon freshly ground black pepper
2 cloves garlic, minced
16 ounces tomato salsa (about 2 cups)
1 tablespoon red wine vinegar
2 tablespoons finely chopped fresh oregano leaves
Cooked rice, for serving (optional)

INSTRUCTIONS

Heat the oil in a large nonstick frying pan over medium heat until shimmering. Meanwhile, pat the fish dry with paper towels. Sprinkle evenly with the cumin, salt, and pepper on both sides. Place the fish in the pan and sear undisturbed for 1 minute. Carefully flip with a flat spatula and sear for 1 minute more. Transfer to a plate and set aside (the fish will not be cooked through at this point).
Add the garlic to the pan. Cook, stirring occasionally, until fragrant, about 1 minute. Add the vinegar and use a wooden spoon to scrape any browned bits from the bottom of the pan. Stir in the salsa.
Return the cod fillets and any accumulated juices to the pan. Simmer uncovered until the fish is opaque and just cooked through, 2 to 3 minutes.
If using rice, place in 4 shallow bowls. Place a piece of fish in each bowl and spoon the salsa around it. Sprinkle with the oregano and serve immediately.

Recipe from The Kitchn

Baked Shrimp Salmon

5/8/2019

Ingredients

2 lbs fresh salmon fillets
1 lb large shrimp, uncooked
3 Tbsp oil (olive or canola)
1/2 lb asparagus
1 large lemon, sliced
1 stick unsalted butter, sliced

Seasoning-

1 ½ tsp ground paprika
2 tsp table salt
½ tsp ground black pepper
2 tsp garlic powder

Instructions

Devein shrimp and remove the tail, if desired. Trim ends of asparagus.
Preheat oven to 425°F.
Combine all ingredients for the seasoning.
Cut salmon into four or five equal parts.
Arrange salmon and asparagus on a large baking sheet. Season salmon and asparagus (there will be leftover seasoning). Add lemon and butter slices to salmon and on the asparagus. Drizzle with oil. Bake 5 minutes.
Meanwhile, season shrimp and toss to coat.
Add shrimp to baking sheet, spread out evenly. Add leftover butter and lemon over shrimp. Return to oven. Bake another 7-9 minutes, until shrimp and salmon are fully cooked.
Pour the butter juices over the salmon, shrimp and asparagus.
Serve immediately.

Recipe and Photo from Valentina's Corner

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