Super Fast Healthy Dinner



Salmon Tzatziki & Peas in 30 minutes!

Yes, you heard me right and I guarantee it’s amazing.  Of course it would be ideal if you had all the necessary ingredients already in-house, but a quick market run and it’s on!

The freshness and simplicity of the ingredients make this dish a winner every time.

Ok here’s the list:

Fresh Salmon fillet – I usually buy a big one for seconds or leftovers.

Frozen green peas – any size or brand. I happen to like the petite peas. Trader Joe’s has fresh English Peas right now!

Plain 16oz Greek Yogurt and 1 long hot-house cucumber or 2 regular size. You also can use the small persian cucumbers and I would say about 6 – 8 of those. Fresh Lemon or apple cider vinegar or even red wine vinegar.  Mint fresh, dry optional. Low fat sour cream (optional)

Ok! turn your oven on to 525 and lower the rack. We want it screaming hot. While the oven is heating, peel your cukes and grate them into a fine mesh strainer or bowl if a strainer is not in your inventory. If you don’t have one now, you should – you will def be making this often.  Let the cukes drain off some of it’s liquid. Add some Kosher salt to the cukes to aid in draining off liquid and it’s going to help season the final product.

While the cukes are draining line a cookie sheet with foil and oil liberally. Salmon is an oily fish, but does require extra oil.   Do not use olive oil for this! The oven temp is too hot and the olive oil will smoke — bad.   I use peanut oil but vegetable oil will work.  Place the Salmon skin side down (if it has skin which I love because it gets so crispy and yummy!) But if it skinless, perfect also.

That reminds me of a story… my husband Jim, left last nights leftover piece of Salmon wrapped in foil on our kitchen counter — with a Siberian Husky roaming the house. End of story. Oh, it’s not that I mind him eating the salmon – it’s just the hundreds of teenie tiny chards of  foil littered on the kitchen floor– really can mess with the under 30 minute plan.

Back to seasoning the Salmon – Kosher salt and fresh ground pepper is all I use as seasoning but feel free to use whatever you like.  Let the Salmon rest for a minute and go back to the cukes.

Prepare the Tzatziki – Use about 8oz (I just scoop out half the container) Mix well. Add fresh lemon juice (juice of 1 lemon) or about 2 tablespoons of vinegar. Here’s where I taste and adjust. Maybe a little more salt, lemon or here’s where you can add the mint if you like. Now, if you are new to this lovely sauce you might purse your lips and say, “WHOA! this is soooo sour!” Ok, Ok here’s where you can add 1 tablespoon of the low-fat sour cream to even it out. Totally up to you.  Put the Tzatziki aside or in the fridge.

Now pop your fresh Salmon in the screaming hot oven and set the timer for 10 minutes.  That’s it– no more than that. Note: If you are buying just a piece of the fillet look for a thick wedge. If you buy the whole fillet – the cooking method will give you well cooked ends and perfection in the middle. We happen to love both.

Pop the peas into the micro, slice some lemon and set the table.

When the buzzer buzzes take the perfectly cooked Salmon out and you’re ready!!!  I like to plate the Salmon, Peas, and Tzatziki and squeeze a wedge of lemon all around for some extra zest.

salmon,  healthy, fast dinner,

You can thank me later.

This entry was posted in food. Bookmark the permalink.

8 Responses to Super Fast Healthy Dinner

  1. Luanne says:

    Yum, I recently made a meal similar to this, but the thought of 525? This is the kind of stuff I would never have the guts to do, unless Corinne tells me to do it haha. I’ll try it. It sounds delish!!

    • corinnetrowbridge says:

      Thanks Luanne, Fear not! Just use a high heat oil and turn your hood on if you have one. We do not have a hood but it’s so fast there’s never a problem. I did use olive oil once, now there was a problem… smoked up the whole kitchen.

      • I am not good at deciding which oils to use as far as heat goes, so that’s a good tip. But I do know that to make good fried rice you need to use sesame oil even if you use another oil, too. 🙂 Not that that has anything to do with salmon haha.

      • corinnetrowbridge says:

        Trial and error for me, and I love sesame oil!

  2. Jayne says:

    Will def try this!

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s