Makes: 4 Servings
2 cups dry white wine
2 cups water
2 bay leaves
2 sprigs flat-leaf parsley
2 lemons, unpeeled, sliced
1 (2 lb) salmon fillet with skin
1 scallion, top only, thinly sliced
1 cup Lemon Mint Tzatziki Sauce (recipe below)
To make the salmon:  Put the wine, water, bay leaves, parsley, and 1 sliced lemon into a large, deep skillet; bring to a simmer.  Add salmon, skin-side down. (Add more water, if necessary, to cover the salmon.) Cover skillet and simmer over low heat until the fish is just cooked through, about 8 minutes.  Transfer fish to a plate, cover, and refrigerate until completely chilled, about 3 hours.  Peel skin from fillet and scrape away any brown flesh.  Serve fish over sautéed baby spinach and top with the scallion, remaining lemon slices, and Lemon Mint Tzatziki Sauce. Pair with a cup of cooked orzo.
532 calories, 61 g protein,
9 g carbs, 1 g fiber, 18 g fat
Ellie’s Tip: The thing most guys don’t like about fish is that it’s dry or flavorless. To make yours more appealing, top it with this low-cal, easy-to-make sauce:
Makes: 1 Cup
1 cup plain, nonfat yogurt, drained
1 tsp olive oil
2 tsp lemon juice
1/2 tsp minced garlic
1/4 tsp lemon zest
1 tbsp chopped mint
To make the sauce:
Peel, seed, and grate the cucumber. Drain it well. In a medium bowl, stir together the yogurt and olive oil. Add the cucumber, lemon juice, garlic, zest, and mint leaves; mix well. Season with salt and pepper to taste, and serve. For an even thicker sauce, line a strainer with a paper towel and put the strainer over a bowl. Put the yogurt in the strainer and place it in the refrigerator to drain and thicken for 3 hours.
The Health Benefits of This Recipe:
[A] In addition to providing all the amino acids your muscles need to grow, omega-3 fats in salmon help relieve the inflammation caused by intense workouts, allowing for faster muscle recovery.
[B] Yogurt is packed with active cultures that prevent bad breath and lower your chances for gum disease — a leading cause of tooth loss as you get older. It’s also a rich source of calcium, which is essential for keeping your pearly whites strong and healthy.
[C] Besides tasting great, the mint in the sauce is a potent source of menthol, which helps quell indigestion. As for the scallions and garlic, they supply disease-fighting compounds that have been shown to reduce your risk of heart disease and prostate cancer.
[D] Spinach doesn’t just keep Popeye tough — it also helps make your bones more resistant to fractures. The vitamin K in the greens activates the body’s production of osteocalcin, a protein in bones that calcium locks on to, increasing their strength significantly.
[E] Sick of brown rice but desperate for some carbs? Try orzo. This small, rice-sized pasta supplies a hefty dose of long-lasting energy, plus tons of thiamin, a B vitamin useful for helping the body harness the nutrients present in everything else on your plate.
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