natural gourmet
By Jonny Bowden, PhD, CNS, and Jeannette Bessinger, CHHC
harissa roasted salmon This simple “tray meal” packs a nutritional— and spicy—punch
FEATURED INGREDIENT:
HARISSA ROASTED SALMON WITH LEMON ASPARAGUS Serves 4 2
Tbs. olive or melted coconut oil, divided 2 tsp. harissa paste, or to taste 2 Tbs. honey 2 10-oz. salmon steaks 1 lb. female asparagus (the thicker ones), trimmed and sliced into 2-inch pieces ¼ tsp. salt ¼ tsp. black pepper 1 lemon, quartered ¼ cup chopped fresh cilantro, optional 1. Preheat oven to 400°F. Line shallow roasting pan with foil, and set aside.
Honey
“Honey” can mean two very different things. Most of us are familiar with the stuff that comes in the little plastic bear at the supermarket, which is the honey version of junk food. It’s been pasteurized, heated, purified, and processed so thoroughly that nothing of value (enzymes, probiotics) remains. It’s about as nutritious a food as Honey Corn Chips. But “honey” can also mean the raw, unfiltered, unprocessed stuff you get at farmers’ markets—and that’s an important distinction. Think of the difference between factory-farmed and grass-fed meat, or between wild salmon and farmed. That’s the basic difference between processed and unprocessed honey, when it comes to good health. The type of plants bees forage on determines the color of the honey, the level of nutrients, the fragrance, and the taste. Honey from extremely cold regions is lighter in color than honey from the tropics. Despite its health benefits, honey is still sugar, so if you have blood sugar issues, proceed with caution. However, because it contains a wealth of nutrients, it’s one of the healthiest sweeteners around, provided you use it judiciously. And one study did show that natural honey actually lowered blood sugar in healthy people and diabetics.
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2. In small bowl, mix together 1 tsp. oil, harissa paste, and honey. Brush fish all over with harissa mixture, and place on one half of prepared pan. 3. In medium bowl, toss asparagus with remaining oil, salt, and pepper, and arrange on other half of roasting pan. Nestle lemon quarters among filets and asparagus. 4. Roast 10–12 minutes, or until fish is just cooked through. To serve, divide each filet in half, and remove center bones (and skin, if desired), add ¼ of asparagus and ¼ roasted lemon, and garnish with cilantro, if using. PER SERVING: 290 cal; 31g prot; 12g total fat (1.5g sat fat); 15g carb; 80mg chol; 220mg sod; 3g fiber; 11g sugar
NOTES FROM THE CLEAN FOOD COACH Harissa paste is a very pungent chili paste—a little goes a long way! It contains several spices, including garlic, and has a distinctive, complex flavor. Look for it in tubes in Middle Eastern markets and gourmet grocers. If you have a hard time finding it, you can substitute one tablespoon of the more-readily-available Sriracha.
TOP PHOTO: PORNCHAI MITTONGTARE
H
arissa is a hot chili sauce that’s common in North Africa, made from tomatoes, paprika, and red hot chili peppers. Yes, it’s got a fiery bite, but as Chef Jeannette points out, it’s really a complex flavor, not at all like straight-up peppers. The lemon and honey calm its fiery edge in this true “tray meal.” For those of you—like me—who are new to the term “tray meal,” it refers to a simple meal that you broil or roast on one tray in a short period of time. In other words, simplicity itself, which is always a good thing in a recipe. It’s worth noting that asparagus is packed with protein and light on calories. A cup contains a mere 40 calories, but over 4 grams of protein—not to mention 1.5 mg of iron and more than 400 mg of heart-healthy potassium (take that, bananas!) —Dr. Jonny
June 2021
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4/26/21 10:38 AM
