Good Mood Food #03 – Salmon



GMFoodSalmon with Tomatoes

Makes 2 servings

Prep: 15 minutes
Cook: 30 minute

Shopping List:

  • 185 gr or 1 cup uncooked long grain white rice
  • 475 ml or 2 cups water
  • 40 ml or 2½ tablespoons garlic oil
  • 2x 170 gr or 2 (6 ounce) fillets salmon
  • salt and freshly ground pepper to taste
  • ½ gr or ½ teaspoon dried dill weed
  • ½ gr or ¼ teaspoon paprika to taste
  • 2 fresh tomatoes, diced
  • 4 gr or 1½ teaspoons minced garlic
  • 5 ml or 1 teaspoon lemon juice
  • 10 gr or 3 tablespoons chopped fresh parsley
  • 20 gr or ¼ cup grated Parmesan cheese
  • 30 gr or 2 tablespoons butter
  • 4 dashes hot pepper sauce


  1. In a medium saucepan, bring the rice and water to a boil.
  2. Reduce heat to low, cover, and cook 20 minutes.
  3. Heat the garlic oil in a skillet over medium heat.
  4. Season the salmon with salt, pepper, dill, and paprika, and cook in the hot oil 1 to 2 minutes on each side, until tender enough to break apart.
  5. Break salmon into cubes with a spatula or fork.
  6. Mix in the tomatoes, garlic, and lemon juice.
  7. Continue cooking until salmon is easily flaked with a fork.
  8. Mix the parsley, Parmesan cheese, butter, and hot pepper sauce into the skillet, and continue cooking 1 to 2 minutes, until well mixed.
  9. Serve over the cooked rice.

moot-zalmNote 1: Serve it over brown rice instead of white for a healthier meal.

Note 2: Serve it with steamed asparagus and/or fresh green beans.


Amount Per Serving
Amount Per Serving
Calories: 755
Total Fat: 48.7g
Cholesterol: 122mg
Sodium: 631mg
Total Carbohydrates: 85g
Dietary Fiber: 3g

Gastric Bypass, Gastric Sleeve and Lap-band [WLS] persons can eat only half a serving max !

PDF of this recipe: 20150305-GMF-Salmon-Tomatoes

Number 3 of the 20 Healthiest Foods on Earth
What makes this fish so special that it stands apart from all the others? It’s the omega-3 content that does it, and of course it has the benefit that most fish has of being high in protein. Many also prefer the delicate, not-so-fishy flavor of salmon to other fish. You’ll want to stick to Alaskan wild salmon to get the full amount of benefits, and make sure that you’re not eating smoked salmon as it does not have the same nutritional benefits as freshly caught and cooked.

For those of you that are strength training, salmon will provide support to your muscle tissue with the protein it contains. The reason the omega-3s are so important is that they provide vital support to your heart and circulatory system. You’ll also receive tertiary benefits in the form of increased memory function and a decrease in the likelihood of degenerative diseases like Alzheimers. It also helps to make your skin and hair look their best.

Vitamin Breakdown per 100g – wild Alaskan
Vitamin A – 9% of your daily needs.
Vitamin B1 – 13% of what you need each day, helps with heart health.
Protein – 20g – making this a fantastic protein source for those lifting weights.
Niacin – 42% of your daily needs, helps to keep your skin and hair tip-top.

PDF of these 20-Healthiest-Foods-on-Earth