Alaskan Salmon with Mustard Chive Yogurt Sauce


These past two months I have focused on eating clean and healthy as often as possible.  My healthy eating tends to be not as strict on the weekends, but I figure that is okay as long as I am focused on healthy eating during the week.  I also have been working out about 3 times per week.  The number on the scale doesn’t seem to want to budge.  It’s frustrating and I know I shouldn’t go by the scale, but I am human.


Picking up a 4th work out day each week hopefully will help as well as learning a bit more about nutrition.  I recently finished reading the book Clean Green and Lean.  The book is a bit extreme with clearing out the toxins – no candles (combustion fumes), get rid of all carpet (ok I don’t have the funds for that project), no febreeze spray.  I mean some points in the doctor’s book were at bit extreme.  However, he definitely explains the benefits of eating certain foods organically and what foods to avoid entirely from your diet.

There’s a portion of the book that discusses fish and how farm raised salmon contains a lot of toxins.  I knew this from reading other articles and nutrition books, but this book had a lot more detail on the subject.  Although it is cheaper and bountiful, the benefits seem to be not worth it.  The night I finished the book I went to the store and stocked up on organic produce, Alaskan salmon and other organic goods for the week.  In a future post, I will what foods I always buy organically and what ones are clean enough to buy regular.


I love this recipe for a simple weeknight meal and also when you aren’t interested in making a fuss in the kitchen.  The Mustard and Chive sauce is not cooked at all and the salmon is baked or grilled in under 10 minutes.  Prepare this simple meal on a hot night to avoid having to use much heat.  The oily, protein-rich salmon is complemented nicely with the creamy, slightly spicy, fresh lemon sauce.

Do you eat organically?  If so, what foods are your MUST eat organic?

salmon with mustard chive sauce

Recipe by: Sara
Prep Time:  5 minutes   |||   Cook TIme: 8-10 minutes   |||   Servings: 4  |||   Difficulty: Low

4 Alaskan salmon fillets
1 lemon
1 cup plain Greek yogurt
2 Tbsp chives, chopped
1 Tbsp dijon mustard
1 tsp olive oil
pinch of cayenne
sea salt
black pepper

1.  Preheat the oven to 350 degrees or grill to medium heat.
2.  Season the salmon with salt and pepper.
3.  Cut 1/2 of the lemon into thin slices and place on top of the salmon.
4.  Bake or grill for 7-10 minutes, depending on thickness.
5.  Meanwhile, in a bowl combine the yogurt, chives, juice of lemon, mustard, oil, salt, pepper, and cayenne.
6.  Once salmon is done, top with yogurt sauce and serve with a lemon wedge.




Salmon Casear Salad

{healthy is easy}

It really baffles me when people say that being healthy is too hard or too expensive. It is not!  At all.  After a weekend of fun and not being particularly not so doughie, I wanted something light for dinner.  Bryan had snacked while watching the football games so I was on my own for dinner.  I had romaine leaves in the fridge and also some whole wheat croutons so I decided to go with a healthy salad. I went to Kroger and bought a large piece of salmon that I knew would be enough for dinner tonight, lunch tomorrow, and of course a little morsel for my kittens.  I wouldn’t call below a recipe, but more of just an example of how simple (and cheap) it is to eat healthy.  Like I said, I wasn’t the healthiest human this weekend so I knew it was time to get back on the saddle and jump start my week with a healthy meal.  Salmon is one of my favorite fish and is packed with GREAT nutrition – omega-3s, daily source of Vitamin B-12, lean protein etc…  If you are looking to lose some weight or just increase your overall health, I strongly suggest adding salmon to your diet.  The salad left me feeling very satisfied, perfect level of fullness, and healthy.  In Weight Watchers, salmon is pretty high in point values, but in my opinion the nutritional value is worth the points.  I didn’t have a light Cesar dressing on hand so I used the one I had sparingly to avoid added points.  I was skeptical about whole wheat croutons, afraid they would taste like cardboard, but I was pleasantly surprised!  So put the frozen pizza back in the freezer and make this simple, cheap, and so yummy nutritious meal!  Enjoy.


{Click here for the recipe}