quarters, red bell pepper sticks, carrot sticks, blanched green beans, or broccoli florets, with a prepared ginger dressing.
Antioxidant Paradise:
Teriyaki Salmon with Pineapple
From Dr. Jonny : About once a week I get asked by a magazine to offer a top-ten list of superfoods, and I always start with the same one: wild salmon. Not only is it a terrific, low-calorie source of protein, but it’s one of the richest sources of the two most important omega-3 fats on the planet: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But wait, there’s more! Wild salmon, as opposed to farm raised, gets its red color from dining on little crustaceans called krill, which in turn are loaded with a powerful (red) antioxidant called astaxanthin. It’s a winner on all counts, and you can’t do much better taste-wise than pairing it with pineapple. This dish tastes like the tropics!
Ingredients
1/3 cup (80 ml) pineapple juice (if there is enough, use the juice from the prepared pineapple rings)
1/4 cup (60 ml) low-sodium tamari
1 tablespoon (’5 ml) mirin (or honey)
2 tablespoons (12 g) prepared minced ginger (or minced fresh)
1/4 teaspoon garlic powder, optional
4 skinless salmon fillets (6 ounces or 170 g each; we recommend Vital Choice Alaskan wild salmon, which you can find in the Online Store/Healthy Foods section at www.jonnybowden.com )
6 fresh pineapple rings (prepared, in the refrigerator case)
Salt and cracked black pepper, to taste
2 cups (330 g) precooked frozen brown rice (e.g., Trader Joe’s Frozen Organic Brown Rice)
2 cups (40 g) loosely packed baby arugula or baby spinach
Preheat the grill to medium heat (or preheat the oven broiler).
To make the teriyaki sauce, in a small bowl, whisk together the juice, tamari, mirin, ginger, and garlic powder, if using. Set 1/3 of the teriyaki sauce aside. Pour the remaining 2/3 of the teriyaki sauce over the salmon to coat and use it to baste the salmon several times while grilling.
Sprinkle the pineapple with pepper, if desired. Grill the salmon and pineapple rings for 2 to 3 minutes per side (depending on thickness), or until the fish reaches desired doneness and the pineapple rings have light grill marks.
Prepare the frozen rice as directed on the package and stir in the arugula, if using, while it’s piping hot, letting it rest for a minute or two to wilt. Serve the fish over the rice and greens and dress to taste with the remaining third of the teriyaki dressing.
Yield : 4 servings
Per Serving : 561 Calories; 7g Fat (10.3% calories from fat); 48g Protein; 87g Carbohydrate; 4g Dietary Fiber; 88mg Cholesterol; 745mg Sodium
From Chef Jeannette
To Complete the Meal : Toss 1 pound (455 g) of asparagus spears (the larger, Rubenesque “female” asparagus works better for roasting than the thin spears) in a tablespoon or two of olive oil with a little salt and pepper to taste for about 10 minutes in a 400°F (200°C, gas mark 6) oven. Finish them with a squeeze of fresh lemon and a sprinkle of sliced toasted almonds, if desired.
If You Have 5 More Minutes : If you want to thicken the teriyaki dressing, heat it to a simmer over medium-high heat in a small saucepan and stir in 2 teaspoons of kudzu dissolved in 2 teaspoons of pineapple juice or water, continuing to simmer for about 2 more minutes or until it thickens slightly.
If You Have 30 More Minutes : Marinate the fillets in two thirds of the teriyaki sauce before grilling, and use the remaining third to dress the dish as directed. You can also leave the fish to marinate overnight.
Jonny’s Mega Omega Salmon
in a Snap
From Dr. Jonny : This is one of the few recipes in the several books Chef Jeannette and I have done together that I can actually take credit for inventing—hence the title! Although I’m no gourmet cook, I’ve learned to throw a few things together over the years that taste good, are easy as pie to make, and are nutritionally fabulous. I gave the outline of my very unscientific
Antioxidant Paradise:
Teriyaki Salmon with Pineapple
From Dr. Jonny : About once a week I get asked by a magazine to offer a top-ten list of superfoods, and I always start with the same one: wild salmon. Not only is it a terrific, low-calorie source of protein, but it’s one of the richest sources of the two most important omega-3 fats on the planet: eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). But wait, there’s more! Wild salmon, as opposed to farm raised, gets its red color from dining on little crustaceans called krill, which in turn are loaded with a powerful (red) antioxidant called astaxanthin. It’s a winner on all counts, and you can’t do much better taste-wise than pairing it with pineapple. This dish tastes like the tropics!
Ingredients
1/3 cup (80 ml) pineapple juice (if there is enough, use the juice from the prepared pineapple rings)
1/4 cup (60 ml) low-sodium tamari
1 tablespoon (’5 ml) mirin (or honey)
2 tablespoons (12 g) prepared minced ginger (or minced fresh)
1/4 teaspoon garlic powder, optional
4 skinless salmon fillets (6 ounces or 170 g each; we recommend Vital Choice Alaskan wild salmon, which you can find in the Online Store/Healthy Foods section at www.jonnybowden.com )
6 fresh pineapple rings (prepared, in the refrigerator case)
Salt and cracked black pepper, to taste
2 cups (330 g) precooked frozen brown rice (e.g., Trader Joe’s Frozen Organic Brown Rice)
2 cups (40 g) loosely packed baby arugula or baby spinach
Preheat the grill to medium heat (or preheat the oven broiler).
To make the teriyaki sauce, in a small bowl, whisk together the juice, tamari, mirin, ginger, and garlic powder, if using. Set 1/3 of the teriyaki sauce aside. Pour the remaining 2/3 of the teriyaki sauce over the salmon to coat and use it to baste the salmon several times while grilling.
Sprinkle the pineapple with pepper, if desired. Grill the salmon and pineapple rings for 2 to 3 minutes per side (depending on thickness), or until the fish reaches desired doneness and the pineapple rings have light grill marks.
Prepare the frozen rice as directed on the package and stir in the arugula, if using, while it’s piping hot, letting it rest for a minute or two to wilt. Serve the fish over the rice and greens and dress to taste with the remaining third of the teriyaki dressing.
Yield : 4 servings
Per Serving : 561 Calories; 7g Fat (10.3% calories from fat); 48g Protein; 87g Carbohydrate; 4g Dietary Fiber; 88mg Cholesterol; 745mg Sodium
From Chef Jeannette
To Complete the Meal : Toss 1 pound (455 g) of asparagus spears (the larger, Rubenesque “female” asparagus works better for roasting than the thin spears) in a tablespoon or two of olive oil with a little salt and pepper to taste for about 10 minutes in a 400°F (200°C, gas mark 6) oven. Finish them with a squeeze of fresh lemon and a sprinkle of sliced toasted almonds, if desired.
If You Have 5 More Minutes : If you want to thicken the teriyaki dressing, heat it to a simmer over medium-high heat in a small saucepan and stir in 2 teaspoons of kudzu dissolved in 2 teaspoons of pineapple juice or water, continuing to simmer for about 2 more minutes or until it thickens slightly.
If You Have 30 More Minutes : Marinate the fillets in two thirds of the teriyaki sauce before grilling, and use the remaining third to dress the dish as directed. You can also leave the fish to marinate overnight.
Jonny’s Mega Omega Salmon
in a Snap
From Dr. Jonny : This is one of the few recipes in the several books Chef Jeannette and I have done together that I can actually take credit for inventing—hence the title! Although I’m no gourmet cook, I’ve learned to throw a few things together over the years that taste good, are easy as pie to make, and are nutritionally fabulous. I gave the outline of my very unscientific
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