Baked Wild Salmon w/ Israeli Couscous Pilaf and Baked Broccoflower Cauliflower Mix

Found some very fresh wild salmon with deep dark orange flesh at the fish market this morning so in order not to ruin the flavor of the salmon I baked it with a simple rosemary gremolata and served it with a couscous pilaf. Not getting enough vegetables in your diet? Don't worry this recipe has 4 different ones spread throughout it. Once all the prep work is done this recipe is ready to eat in about 25 minutes.

This recipe serves two

Baked Salmon
2 - 4oz wild salmon fillets
2 TBS - chopped fresh rosemary
2 TBS - chopped fresh parsley
1/4 tsp - salt
1/4 tsp - black pepper
Zest of 1 lemon
1/2 tsp olive oil

Israeli Couscous Pilaf
1 cup - Israeli couscous
1 - garlic clove chopped finely
1/4 cup chopped onion
8-10 sprigs of fresh thyme
1 tsp -salt
1 TBS - blended oil or canola oil
1/2 cup - frozen peas
1 - yellow squash cut into rounds then quartered
1/4 cup - Parmesan cheese
1 3/4 cups - chicken stock
1/4 cup -dry white wine

Baked Broccoflower Cauliflower Mix
1 - head Broccoflower
1/4 - head cauliflower
2 TBS - olive oil
Salt and pepper to taste

Preheat your oven to 375 degrees

Finely chop the rosemary and parsley. Combine with the lemon zest, salt, pepper, and oil. once combined generously spread over the top of each salmon fillet. Place on a baking sheet and set aside. Don't place in fridge as you want it at room temperature when you cook it. 

In a sauce pan heat the oil over medium-low heat. When hot add the onion, thyme, and salt and saute for 2-3 minutes. Next add the garlic and saute for 1 minute. Next add the couscous and toast for 1-2 minutes. Simultaneously combine the chicken stock and wine and heat in the microwave for 1 minute on high. When warm add it to the pot and bring to a boil then reduce to a simmer. Cook the couscous covered for 12-15 minutes then uncover for the last 5 minutes. When done take off the heat and stir in the peas, squash and Parmesan. Cover and set aside. The couscous will need about 5 minutes to heat the vegetables.

Break down both the Broccoflower and Cauliflower into medium size florets. Lightly coat with oil, salt and pepper. Spread out on a baking sheet and place in the oven for 20 minutes. At the 10 minute mark flip the vegetables so they brown on both sides. When there are 6 minutes left place the salmon in the oven. The salmon should be just cooked through when done. Depending on your thickness yours may take longer.

Homemade Chicken Nuggets

Why waste your money on manufactured chicken nuggets for your you and your kids when for approximately $5 you can make 2 dozen fresh homemade nuggets where you personally control the ingredients. A 10-piece chicken nugget at your local fast food restaurant has almost 500 cal and 30 grams of fat plus all those ingredients you can't pronounce. Here is what's in mine:

Ingredients:
1 - Pkg boneless skinless chicken thighs
1/2 cup - grated Parmesan cheese
1 - egg
1/4 cup - fresh parsley
1/4 cup - fresh chives
Juice and zest of 1 lemon
1 TBS - Dijon mustard
2 tsp - Worcestershire sauce
2 tsp - Soy sauce
1 tsp - black pepper
1 tsp - salt

Breading:
3 - eggs, beaten
2 - cups panko bread crumbs
1 - cup all purpose flour

Place all the nugget ingredients in a food processor and process till smooth or about 1-2 minutes depending on the power of your food processor. The texture will appear semi smooth and on the wet side.

In 3-separate bowls place the flour, egg, and panko. Take approximately 2-3 TBS of the chicken mixture and form into a nugget. Coat with the flour, then egg wash, then the panko. Place on a parchment lined baking sheet. The nugget will feel very flimsy, but once your freeze it all will be good.  Continue the process until all the mixture is gone. Place the baking sheet in the freezer for 2-4 hrs till frozen. Once frozen store nuggets in a freezer bag until ready to use.

You have several options when it comes to cooking these nuggets. You can bake, broil, pan fry or deep fry. Personally I always bake them to keep the calories down. Pre heat your oven to 350, place a frozen nugget on a baking sheet and cook for 15 min. Flip the nugget and cook for another 15 min. If the nuggets are not brown place them under the broiler for a couple minutes till brown.