Tag Archives: salmon

Salmon with Red Pepper Cream Sauce

salmon with red pepper cream saucewas a Pescetarian for 4 years.  I know I need meat now, to keep my iron levels up but every now and then I crave fish.

 Salmon is a great source of protein, omega-3 fatty acids, vitamins B2, B3, B6, A, D, and E, and the minerals iron, magnesium, calcium, phosphorous  and zinc.  

Salmon with Red Pepper Cream Sauce is an healthy recipe that is easy to make and will impress your friends with the pickiest culinary palates.


  • 1 lb Salmon (Serves 4)
  • 2 Red Pepper
  • 2 Sweet Onion
  • Non Fat Half and Half
  • White Wine
  • Chives
  • 2 Tbsp Olive Oil
  • Black Pepper


  • Marinate Salmon with White Wine, Chives, black pepper, and some sweet onion sliced very thin  and let sit at room temp for about a half an hour.
  • Chop a sweet onion and red pepper into chunks.
  • Slow boil the onion and pepper with a 1/4- 1/2 cup of white wine (or water if you want to save the calories) but the liquid should evaporate out.
  • Slice 2nd onion and pepper into thin strips
  • Saute until onions and peppers begin to get soft.
  • Add Salmon to pan at medium high heat .
  • Cook 3 min one side, then 3-4 second side.  Salmon should be slightly rare in the middle.  You don’t want to over cook Salmon.
  • Add Sweet Onion and Red Pepper Chuck mixture to blender.
  • Add enough Non Fat Half and Half to blend down to a sauce.  (Should be approx. 1/4 cup depending on how your veggies cooked down.)
  • Serve Salmon on a bed of onions and peppers with Red Pepper Cream Sauce Poured on Top.

Calories 224 Fat 5.3g Carbs 12g Fiber 2.8g Protein 31g


A quick lunch

Eating healthy doesn’t need to take a long time.  If I can make it work living in a hotel for 2 months, you can do it for lunch during the week!

Here is a simple idea for a wrap you can pack the night before:

quick lunch

What you’ll need:

  • A Whole Wheat Tortilla
  • Cucumber
  • Red Pepper
  • Canned Salmon (Better yet if it’s fresh!)
  • Low Fat String Cheese
  • Hummus (I like Trader Joe’s Spicy Hummus!)

The recipe is simple.  Spread hummus on the wrap.  Cut a couple long slices of cucumber and pepper.  Lay them down.  Open your can of Salmon.  An average can has enough for two wraps.  Then string your cheese.  Lay it on top and your are good to go!

All together this has 480 Cals, 32g Protein, 28g Carbs, 23g Fat, and 7g of Fiber.  If you are looking to cut calories buy a Sonoma low Carb Tortilla (they sell similar ones at many stores, but they definitely have them at Trader Joe’s!).  That will drop the calories and carbs to 400 Calories and 19 Carbs.  The Low Carb Tortilla will also up your protein to 34g.  Remember though, Carbs aren’t always bad.  I’m at Bikram yoga training, doing 2 yoga classes a day.  It is important to fuel your body.  Even with the normal whole wheat tortilla, I’m still within my ratios!

Make sure you give yourself good fuel for lunch to carry you through your day!

Lenten Friday Dinner


Come spring every year my religious customs have me fasting from meat in Friday.  (I have also given up alcohol as part of my Lenten sacrifice. )  I still need to get my protein though to recover from my strength workout with my visiting friend Deb and yoga class and fuel me to run tomorrow with my runners!

Tonights menu: salmon with cous cous over peppers, onions, and spinach with a strawberry salsa and asparagus.