Healthy & Delicious: salmon couscous recipe

Eating healthy doesn’t mean you can’t still have a delicious dinners!

This is a healthy, nutrient packed dinner and still delicious! Achieving your fitness goals does not mean you need to suffer with bland food! Focus on the nutrient content. Ask yourself, “how much nutritional value am I getting in this meal?”. If there is more good than bad, go for it. This is an example of a great choice!

4 servings, about 4 ounces salmon & 2/3 cup couscous each

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Total Time: 

INGREDIENTS

  • 1 tablespoon extra-virgin olive oil
  • 1 cup Israeli couscous (see Tip)
  • 1/2 cup finely chopped red bell pepper
  • 1/3 cup unsalted pistachios, coarsely chopped
  • 1 large shallot, chopped
  • 1/2 teaspoon salt, divided
  • 1 1/2 cups water
  • 1 tablespoon chopped fresh parsley, plus more for garnish
  • 1 tablespoon chopped fresh oregano, plus more for garnish
  • 1 1/4 pounds wild Alaskan salmon fillet, skinned and cut into 4 portions
  • 1/4 teaspoon freshly ground pepper
  • 4 lemon wedges

PREPARATION

  1. Heat oil in a large nonstick skillet over medium heat. Add couscous, bell pepper, pistachios, shallot and 1/4 teaspoon salt. Cook, stirring frequently, until the couscous is lightly toasted, about 5 minutes. Stir in water. Cover and cook, stirring occasionally, for 5 minutes. Stir in 1 tablespoon each parsley and oregano.
  2. Sprinkle salmon with pepper and the remaining 1/4 teaspoon salt. Place the salmon on top of the couscous, reduce the heat to medium-low, cover and cook until the salmon is cooked through and the water is absorbed, 5 to 7 minutes.
  3. Serve garnished with herbs, if desired, and lemon wedges.

TIPS & NOTES

  • Look for Israeli couscous (sometimes called “pearl couscous” because of its larger granules) near other couscous or pasta in well-stocked supermarkets.
  • TA Tip: look for the couscous with the highest fiber content!

NUTRITION

Per serving: 413 calories; 13 g fat ( 2 g sat , 7 g mono ); 66 mg cholesterol; 36 g carbohydrates; 0 g added sugars; 35 g protein; 3 g fiber; 368 mg sodium; 767 mg potassium.

Recipe from:
http://www.eatingwell.com/recipes/salmon_couscous.html

 

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Holiday Meals: Shrimp Scampi

This recipe was put together by the Mayoclinic. The Holidays can be a tough time of the year when it comes to eating healthy. Though you may be trying to eat healthy, lose weight, get back in shape, etc. many others may not be. So, how do you have people over or go to other peoples holiday parties?! You are in luck! Eating healthy doesn’t mean you can’t still enjoy what you eat.  The adjustment in this recipe cuts out the extra  300+ Kcalories and 28g of fat. Share it with the host or make it yourself and bring it along. Have a great weekend and please let us know if the recipe is a hit! The recipe is as follows.

Serves 6 people:

Ingredients

8 ounces uncooked spaghetti
1 tablespoon olive oil
2 pounds large shrimp (prawns), peeled and deveined
1 tablespoon minced garlic
1/4 cup chopped shallots or green onions
2 tablespoons lemon juice
2 tablespoons brandy or sherry, optional
1/4 cup chopped parsley
1/4 teaspoon salt
Ground black pepper, to taste
4 tablespoons trans-free margarine

Directions

Fill a large pot 3/4 full with water and bring to a boil. Add the pasta and cook until al dente (tender), about 10 to 12 minutes, or according to package directions. Drain the pasta thoroughly.

While the pasta is cooking, heat the olive oil over medium heat in a large saucepan. Add the shrimp and cook for about 3 minutes. Turn the shrimp and cook until pink and opaque throughout, about 2 minutes longer. Transfer to a bowl and keep warm.

Add the garlic and shallots to the saucepan and cook until fragrant, about 10 seconds. Add the lemon juice, brandy or sherry if desired, parsley, salt and pepper. Remove the saucepan from the heat and add the margarine and cooked shrimp. Toss to coat with the sauce.

Divide the pasta among warmed individual bowls. Top each serving with shrimp sauce and serve immediately.

Nutritional analysis per serving

Calories 335 Sodium 405 mg
Total fat 8 g Total carbohydrate 30 g
Saturated fat 1 g Dietary fiber 2 g
Monounsaturated fat 4 g Protein 36 g
Cholesterol 233 mg

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

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910 Haddonfield-Berlin rd.
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20 mins, Friday night dinner

Here is a quick Friday night dinner. click the picture to see the recipe!

 The nutrtional breakdown is at the bottom of the linked page. if you would like suggestions on how to decrease or increase any of the nutritional content. Please feel free to contact me.
Kirill Vaks
BA, CSC, ACSM-CPT, NFPT-SNS
Fitness and exercise specialist!
kvaks@trainingaspects.com

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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A great breakfast for tomorrow!

I am often asked what is a good tasting , energy packed, healthy breakfast. Who would’ve guessed it, Oatmeal! Oatmeal (depending on the type!) has a strong complex carbohydrate base, with the right amount of protein and fats to make it an energy and nutrient dense breakfast! Click the picture to follow the recipe from Core performance to start your day off right tomorrow!

Click the picture to get the recipe!

Health tip!
Try do create this breakfast with steel cut oats rather than 5 minute or 1 minute oats. If steel cut oats are not realistic due to the 20-30 minute prep period, then use 5 minute oats. Try to stay away from using the 1 minute or instant oats.

By: Kirill Vaks
BA, CSCS, ACSM-CPT, NFPT-SNS
Fitness expert 

 

 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Delicious and Nutritious, Friday Night Dinner!

Healthy dinner, Halibut with Tomato basil salsa

 

Ingredients:

– 2 tomatoes, diced
– 2 tablespoons fresh basil, chopped
– 1 teaspoon fresh oregano, chopped
– 1 tablespoon minced garlic
– 2 teaspoons extra-virgin olive oil
– 4 halibut fillets, each 4 ounces

Directions:

1. Preheat the oven to 350 F. Lightly coat a 9-by-13-inch baking pan with cooking spray.
2. In a small bowl, combine the tomato, basil, oregano and garlic. Add the olive oil and mix well.
3. Arrange the halibut fillets in the baking pan. Spoon the tomato mixture over the fish. Place in the oven and bake until the fish is opaque throughout when tested with the tip of a knife, about 10 to 15 minutes.
4.Transfer to individual plates and serve immediately and enjoy!
Feel free to add a complex carbohydrate (Brown rice, whole wheat spaghetti, sweet potatoes) and as always adding fresh steam vegetables with low fat dressing (best choice: balsamic vinaigrette) is a great way to have a complete dinner.

Nutritional analysis per serving:

Serving size: 1 fillet
Calories 160 Sodium 65 mg
Total fat 5 g Total carbohydrate 3 g
Saturated fat 1 g Dietary fiber 1 g
Monounsaturated fat 3 g Protein 24 g
Cholesterol 36 mg    
Recipe from the  mayoclinic
 

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Training Aspects Personal Training and Sports Performance:

Training Aspects’  personal trainers and sports performance coaches want you to accomplish your goals. You, as the personal training client, are a reflection of our personal training and group training methods! We are here to help you accomplish all of your personal training goals!  Our main training focus are people looking to increase performance, lose weight , lose body fat and increase lean muscle. Whether you live in Cherry HillHaddonfield,Marlton, or any of the other surrounding areas we are here to help you Move, Look and feel as you’ve always desired…

Visit us:
910 Haddonfield-Berlin rd.
Voorhees, Nj 08043


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Recipe taken from mayoclinic