Salmon with Yogurt and Cilantro and Corn Muffins with Herbs

Looking for a quick, healthy, interesting meal? This one comes together in just over half an hour and will be sure to please everyone. It takes classic corn muffins, lessens the fat, and brings them to a new level with herbs. At the same time, the wild salmon is packed with natural flavor and the cilantro and yogurt topping adds a burst of freshness.

I made this along with some fresh artichokes with Thai peanut dipping sauce, but you could go with a salad or any other fresh spring vegetable just as well. Let us know what you like best in the comments!

Difficulty: low-medium
Time: 35 minutes



Corn Muffins with Herbs

Time: 25 min

Ingredients:
1 c flour
3/4 c masa
1.5 tsp baking powder
1.5 tsp sugar
0.5 tsp baking soda
0.5 tsp black pepper
1 1/4 c low fat buttermilk
1/4 c olive oil
1 egg
1/2 c pecorino romano, grated
1/4 c green onions, diced
1 tsp parsley, dried
1 tsp Thyme, dried

Get your oven pre-heating to 400 degrees.

In a large bowl combine the flour, masa, baking powder, sugar, baking soda, and black pepper. Mix well. In a separate bowl combine the buttermilk, olive oil, and egg. Beat the egg lightly and mix the liquids.

Pour the buttermilk mixture into the bowl and stir gently to combine the batter. Add the pecorino romano, green onions, parsley, and Thyme. Continue to fold and gently stir until everything is evenly combined. Drop the batter 12 muffin cups and bake for 12 minutes or until a toothpick in the middle comes out clean. Enjoy!

Servings: 12
Serving size: 1 muffin
Nutrition: calories 144; carbs 16g; fat 7g; protein 5g; sodium 193mg; iron 4mg

Wild Salmon with Yogurt and Cilantro
Time: 20 min

Ingredients:
6 oz plain non-fat Greek yogurt
1 lime
1/2 c cucumber, finely diced
1/2 c fresh cilantro, chopped
1 tsp olive oil
12 oz wild sockeye salmon
1/2 tsp black pepper

Put the yogurt into a bowl. Cut the lime in half and squeeze the juice into the bowl. Add the cucumber and cilantro. Mix well and then put in the fridge to chill.

Heat a grill pan over medium high heat. Add the olive oil and swirl to coat. When it's hot add the salmon to the pan. Sprinkle with black pepper. Cook for 3-5 minutes and then flip and cook another 3-5 minutes on the other side or until cooked to your desired degree. Top with the sauce and serve. Enjoy!

Servings: 2
Serving size: 6 oz fish plus half of the yogurt sauce
Nutrition: calories 360; carbs 5g; fat 18g; protein 45g; sodium 125mg; iron 4mg