Any fish will do here, but omega-3-rich salmon is a perennial favorite for many people, and gets a gourmet (and synergistic health!) boost from garlic and herbs. Paleo and keto-friendly.

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  • Preparation Time

    5 minutes

  • Cooking Time

    15 minutes

  • Difficulty Rating

    1

  • Health Level

    5

  • Serves

    2
By chrismlord
Total Shares 0

Ingredients

    1. 8 oz / 250 g fresh or frozen/thawed salmon steaks with skin on
    2. 1 medium red onion, finely sliced
    3. Juice and zest of 1 lemon
    4. 2 Tbsp. / 8 g mixed herbs/spices*, chopped or powdered
    5. 1 tsp. / 6 g fresh garlic, crushed
    6. 2 Tbsp. / 30 ml extra-virgin olive oil
*Recommended: savory, basil, chili, dill, oregano, paprika, parsley, black and/or white pepper, rosemary, sumac, thyme, turmeric

Directions

    1. Pour one tablespoon/15 ml olive oil into a casserole dish with a steam vent .
    2. Put sliced onion on top of olive oil, spreading it over base of dish.
    3. Place salmon steak(s) on top of onions, skin side down, and spread remaining olive oil over salmon.
    4. Pour lemon juice over salmon.
    5. Sprinkle zest, herbs/spices, and garlic over salmon.
    6. Steam for 15 minutes for fresh salmon, 20 minutes for frozen/thawed.
    7. When cooked, place salmon on serving plates and top with other ingredients.
Serve with fresh garden salad (1 cup / 80 g = 1 vegetable exchange)
  • Serving Size: 3 oz / 85 g cooked fish (½ recipe)
  • Exchanges per Serving: 3 Protein, 1 Fat, 1 Veg

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Comments 16

  1. Ossie-Sharon

    Hi, Malgorzata. Each half-cup (70 grams) of pasta is a carb exchange – you can see how much your pattern allows by clicking on “Exchange view” in the toolbar above your finished menu. The same goes for the amount of turkey (and number of protein exchanges – each 30 grams is an exchange).

  2. MalgorzataBrowne

    Thanks, can you help me with a meal – which is rice pasta – gluten free
    then I fry (1tsp olive oil) onions, garlic, mushroom, aubergine adding mince turkey and tomatoe paste + lots of fresh herbs – hom much pasta I can have and hom much the sauce I can put on top??
    can I get the portion size for dinner and for lunch if they are different ?? please

  3. Ossie-Sharon

    Hi, hhr362. Generally this is done in a specially-equipped dish, such as a casserole with a steam vent (as indicated in the recipe), but you can also tent it with the other ingredients in aluminum/tin foil (by making a ‘tent’ around them) and baking it in the oven at 120 degrees C.

    • carlajohnson

      I don’t understand what a specially equipped dish for steaming means. Is it a freestanding steamer? I ended up putting in the microwave in a plastic steamer. Tasted ok, tho salmon exploded a bit. I think Australia has different terminology.

      • Ossie-Sharon

        Hi, Carla. Yes, it is a free-standing steamer. Your method sounds just fine – to prevent “explosions,” try wrapping the salmon loosely in parchment paper (we recommend the ecological brown time, as they tend to be free from toxic chemicals).

  5. Ossie-Sharon

    Hi, Malgorzata. Just select something similar from the Menu Planner lists as a place saver in your menu, and swap it out when it comes time for meal preparation. We will eventually load all of the recipes into the Menu Planner.

  6. MalgorzataBrowne

    Thanks for that,I have another issue- is to exchanging the food to different meal – but is actually doesn’t show all the foods if I go to recipe and look for pancake for example it doesn’t give me that option at all, how can I implement those changes – as you have huge choice of meal recipies, but they don’t come up in the food exchange option which they should have.

  7. Ossie-Sharon

    Hi, Malgorzata. We generally recommend 1 gram each of protein and fat for every 3 grams of carbohydrates – to see how that works out in terms of exchanges, check out the “Exchange view” of your menu (click on the corresponding icon in the toolbar above it). You are 90% correct with your assessment, except that a fair number of cooked carb exchanges are actually 1/3 cup. To see what various exchanges look like, see this link – http://www.trimdownclub.com/exchanges-lists.

  8. MalgorzataBrowne

    Hi Can you please explain- the perfect proportion of (Carb,protein, Fat ) in one meal if I want to pick and mix my own food – so I know is the correct balance.
    Typical dinner for example : chicken, white potatoes, veg(carrots & cauliflower)
    I understand most of the carbs are 1/2 cup serving so if I have rice & home made chips so 1/2 cup (120g)of rice, 1/2cup(120g) of chips 90g chicken and can I have cauliflower (As a free foods) and 1 cup (240g) of carrots – is that correct ?? please break down for me – thanks

  9. chrismlord

    Dear all
    I am so sorry to have caused so much confusion with this recipe. I use glass containers, which have plastic vented lid,s in the microwave . They are manufactured in New Zealand
    I am used to using the microwave for cooking as it is quick and retains much of the food value and moisture. I don’t know if trimdown club recommends using the microwave for cooking, Chris

  10. McDonalds

    FYI- recipe author replied to me that it is the microwave that you use. I thought I’d pass that along. Maybe add that tidbit to the recipe: step 6 …steam in the microwave for…
    That would be helpful;) I may not have tried it though, I don’t use the microwave much except for reheating. This was yummy steamed in oven but took longer than advertised. I may try the micro next time to compare.

  12. McDonalds

    Ossie- how exactly do you steam this, especially without a vented casserole dish?
    Do you put it in the oven or on the stovetop? If oven- what temp? Won’t that effect the time advertised to cook this dish? I tried 375deg F, used a glass casserole dish with foil covering with slits. It took much longer than advertised. Are you supposed to add water to get the steam, or the lemon/ fish moisture is all it is?

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