Halibut with Fresh Mango & Avocado Salsa (Paleo, Low-Carb, High-Fiber)

Halibut with Fresh Mango & Avocado Salsa (Paleo, Low-Carb, High-Fiber)

DID YOU KNOW? Avocados are rich in fiber — half an avocado (roughly 100g) packs 7 grams of fiber, which is 27% of the RDA. Fiber has been shown to have important benefits for weight loss, metabolic health and gut health.

About 25% of the fiber in avocado is soluble, which is known for feeding the friendly gut bacteria in your intestine. The number and type of bacteria is very important for optimal gut health and overall health.

If you’re dealing with IBS or weight loss resistance, I recommend replacing grain-based foods with high-fiber whole foods like avocados, vegetables and other fruits.

Here are a few way to incorporate avocados in your diet:

Looking for a yummy side to pair with this fish dish? Try cauliflower “rice”, vegetable mash or sauteed garlic chard.

wild halibut with avocado and mango salsa

Halibut with Fresh Mango & Avocado Salsa

INGREDIENTS: (serves 2-3)
1 lb wild Pacific halibut*
1 avocado, chopped into small chunks
1 small mango, chopped into small chunks
1 tsp red onion, finely chopped
1 tbsp cilantro, basil or parsley, finely chopped
1 lime, juice only
Sea salt & black pepper to taste
Avocado oil

*If you can’t find wild Pacific halibut or it’s too expensive, try wild cod or another similar fish. If you’re not a fan of fish, this salsa works great with chicken too!

INSTRUCTIONS:

1. Preheat oven to 400F and line baking dish with parchment paper.

2. Coat halibut with avocado oil and season with sea salt and black pepper.

3. Place halibut in oven and cook for 10-15-minutes (more time may be needed for thicker pieces of halibut). Halibut should be opaque and flake when cut with a fork.

4. While halibut is cooking, combine mango, avocado, red onion, fresh herbs, lime juice and seasoning in a bowl and mix until well combined.

5. When halibut is done, let rest for a few minutes then top with fresh mango & avocado salsa and serve.

wild halibut with avocado and mango salsa

Mediterranean Tuna Salad (Low-Carb, Keto, Paleo)

Mediterranean Tuna Salad (Low-Carb, Keto, Paleo)

DID YOU KNOW? Tuna fish is right up there with other healthy types of fish, such as salmon, when it comes to nutrition — it packs a good amount of protein and heart-healthy omega-3 fatty acids.

Tuna’s high protein content makes it an excellent addition to a weight loss diet since it can help reduce your appetite, prevent cravings and keep you feeling fuller for longer.

In addition, protein makes up the foundation of your hair, skin, nails and muscles; is crucial for the synthesis of certain enzymes and hormones; and is used for the growth and repair of tissues. So, including more tuna fish in your diet can help provide your body with the protein that you need.

Lastly, tuna is rich in omega-3 fatty acids (a.k.a. fish oil), which may be able to alleviate inflammation and reduce the risk of disease. Fish oil has potent anti-inflammatory properties, and multiple studies have shown that it could be therapeutic for autoimmune conditions like Crohn’s disease, lupus, rheumatoid arthritis and psoriasis.

NOTE: Stick to wild types of tuna that are caught using the Pacific troll or pole and line methods. Also, avoid Atlantic bluefin tuna, which may have a negative impact on both the environment and your health because it is over-fished and often farm-raised.

Looking for more canned tuna recipes? Check out my Raspberry Tuna Salad, Tuna & Sauerkraut Wrap, and Mediterranean Tuna Pizza

Mediterranean Tuna Salad

INGREDIENTS: (serves 1)
1 can wild skipjack tuna, drained
3-4 cups mixed greens
6 cherry tomatoes, halved
2 tbsp extra virgin olive oil
1 tbsp balsamic vinegar
1/2 tsp dried oregano
Sea salt and black pepper to taste

INSTRUCTIONS:
1. In a bowl or container, add greens, tuna, tomatoes, oregano, salt and pepper.

2. If you’re eating right away, drizzle with olive oil and vinegar and toss. If you’re taking it to go in a container, drizzle with olive oil and vinegar then shake container right before you eat to coat ingredients.

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Wild Salmon with Pesto (Dairy Free, Keto)

Wild Salmon with Pesto (Dairy Free, Keto)

DID YOU KNOW? Wild salmon is high in Vitamin D.

On average, wild-caught salmon contains 988 IU of vitamin D per 3.5-ounce or 165% of the RDI. Some studies have found even higher levels in wild salmon — up to 1,300 IU per serving!

Up to 50% of the world’s population may not get enough sun causing many people to be deficient in vitamin D. This is partly because people spend more time indoors, wear sunblock outside and eat a Western diet low in good sources of this vitamin.

Vitamin D deficiency is linked to everything from skin problems to weight gain to autoimmune disease to cancer and heart disease.

This stresses the need for all of us to get plenty of sun exposure, and supplement or eat vitamin D-rich foods, such as wild salmon, on a regular basis.

Give my Wild Salmon with Pesto recipe a try. Some great sides to pair with this dish are Cauliflower “Rice”, Sauteed Garlic Chard or Arugula Salad.

Wild Salmon with Pesto

INGREDIENTS: (serves 2-3)
1 lb wild sockeye salmon fillet
3 tbsp. Dairy Free Pesto
Sea salt to taste

INSTRUCTIONS:

1. Preheat oven to 425.

2. Wash and pat dry salmon with a paper towel. Place on a baking sheet lined with parchment paper and sprinkle with sea salt.

3. Bake salmon for 10-minutes then remove from oven, spread pesto onto salmon fillet and bake for 5 more minutes. Remove from oven and serve.

Wild Salmon with Garlic & Dill

Wild Salmon with Garlic & Dill

DID YOU KNOW? Wild-caught (not farmed) salmon is known to be one of the most nutritious foods.

Research has linked this nutrient-dense fish to everything from improving heart, brain, bone, skin and eyesight health to extending life span and preventing heart attacks & cancer.

Not only does wild salmon contain one of the highest omega-3 contents of any type of fish – making it a great anti-inflammatory food – but each serving is also packed with tons of other vitamins, minerals and protein as well.

Aim for 1-2 serving of wild salmon like Sockeye, Chinook, Coho or Pink each week.

Try this simple salmon recipe. Serve with a side of Sauteed Garlic ChardLemon Garlic Rapini , Cauliflower “Rice” or Vegetable “Rice” for a low-carb, keto & paleo meal.

Wild Salmon with Garlic & Dill

INGREDIENTS: (serves 2-3)
1 lb wild sockeye salmon fillet
4 sprigs fresh dill, finely chopped
2 garlic cloves, finely sliced
2 tbsp avocado oil
Sea salt to taste
1/2 lemon

INSTRUCTIONS:
1. Preheat oven to 425.

2. Wash and pat dry salmon with a paper towel. Place on a baking sheet lined with parchment paper and sprinkle with sea salt.

3. Combine oil, dill and garlic in a bowl. Spread mixture over salmon using a spoon.

4. Bake for 10-15 minutes. Remove from oven and squeeze lemon juice over top.

Pumpkin & Beef Salad (Low-Carb, Paleo)

Pumpkin & Beef Salad (Low-Carb, Paleo)

This Pumpkin & Beef Salad recipe is a heartier version of my Big Beef Salad and one of my go-to meals when lazy and hungry Jen strikes.

OK, so I’m only human which means there are many moments where the thought of spending an hour in the kitchen to prepare a healthy meal is just not appealing (especially after a long day of work).

Given that these moments happen quite often and I refuse to settle for low-quality food, I created a handful of go-to recipes that I can whip up in 20-minutes or less.

This Pumpkin & Beef Salad recipe is a heartier version of my Big Beef Salad and one of my go-to meals when lazy (and hungry) Jen strikes.

It also makes for a great post-workout meal since 1 cup of cooked pumpkin has 564 mg of the refueling nutrient potassium. Potassium helps to restore the body’s electrolytes after a heavy workout and keeps muscles functioning optimally.

Pumpkin & Beef Salad

INGREDIENTS: (serves 2)
1 lb grass-fed ground beef
1/2 lemon (juice only)
2 cloves garlic (finely chopped)
1/2 tsp. cumin
1/2 tsp. coriander
398 ml canned pumpkin
1 tsp. sea salt
1/4 tsp. black pepper

Salad
8 cups salad greens
4-5 tbsp. extra virgin olive oil
2 tbsp. balsamic vinegar
1 tbsp. lemon juice
Sea salt to taste

Optional toppings: pine nuts and broccoli sprouts

INSTRUCTIONS:

1. Add ground beef and lemon juice to pan. Break a part meat as you cook over medium heat.

2. When beef is 3/4 of the way done, add garlic and spices.

3. Cook until garlic becomes fragrant then mix in pumpkin, salt and pepper. Cook for 5-minutes.

4. In a large bowl, dress salad greens with oil, vinegar, lemon juice and sea salt. Toss salad and place onto a dish.

5. Add cooked pumpkin & beef onto the salad and enjoy!

Pumpkin & beef salad