Maple Salmon with Green Beans + Roasted Potatoes
The summer between our freshman and sophomore years at Davidson, the husband and I rented a room together in an apartment near campus while we worked as counselors at a watersports camp. We shared a small kitchen with 2 other roommates – it was our very first time cooking for ourselves. And we had no clue what we were doing! Well, some clue, but compared to now it’s funny to think about some of our favorite “recipes.” But there was one dish that we tried that we thought was just so good. It made a long lost appearance tonight!
It’s a very simple and easy maple salmon –
- 2 salmon filets
- 3 tbsp real maple syrup
- 2 tbsp low sodium soy sauce
- 1 clove of garlic, pressed
- S+P
Combine everything in a baking pan. Let salmon marinate for at least 30 minutes. Bake at 400* for about 20 minutes, until fork flaky.
I have to say, we have failed at salmon the past 4-5 times we’ve cooked it. It’s been dry and tough. But knowing that this maple baked recipe never fails to produce a succulent salmon, I have come to the conclusion that it’s the frozen sockeye salmon that I hate. I’m not sure why sockeye always ends up in my cart – I guess I need to do some more research on the types of salmon! But I’m never buying it again. This dinner tasted great and we made sure it was NOT overcooked this time. It wasn’t dry, but it was just as tough as usual.
We also roasted some green beans alongside the salmon. They shared the maple-soy sauce.
And we also roasted a russet potato. I wish we’d used our sweet potato, as I think it would have gone well with the maple salmon, but we got this had this guy on hand and needed to use him. I had my little dish of ketchup on the side. I used to hate ketchup but now I love it. Guess it’s not the best thing to love because we do buy the kind with HFCS and sodium (I just can’t stand to pay $3 more for organic when I only eat a tbsp of the stuff like twice a month!), but there is lots of lycopene in it!
From above –
This dinner was 525 kcal, 9 grams fiber, and 32 grams protein. FYI, I am not trying to eat more protein, but find it interesting to note how much having meat and fish contribute. Americans get WAY more protein than we need, which is why I never really pay attention to it. The recommended amount is 0.8 grams per kg of body weight – about 45 grams for me. Clearly I am getting enough!
Dessert
My mouth is having one of those “I’m stuffed but I REALLY want to keep chewing nights.” I think because the tough salmon left me mentally unsatisfied with this dinner. I had a small chocolate for dessert and am having a cup of decaf tea as well. I think hot tea really helps satisfy the palate after a meal.
Snack
This afternoon I got home around 4:30 and wasn’t terribly hungry. But I knew I wanted a little something and didn’t want to wait too much later or I’d “spoil my appetite.” That lunch was way more filling that it felt at first.
I settled on a serving of Kashi H2H with a few strawberries in hemp milk. It was just the ticket!
Snack was ~213 kcal, 7 grams fiber and 8 grams protein. Probably more than I really needed because I wasn’t too hungry for dinner! I find that the first hour after a snack I still feel kind of hungry, but I know I shouldn’t be because I just had a dose of fuel and nutrients. But the second hour after a snack, I’m rarely hungry. It’s like it takes my body a while to realize it was fed. Just a personal observation 🙂
Off to do nightly things like take a bath and study.
Katie R says
Hey Kath… I have a non-food related question.. I’m not sure if you’ve explained this or not but I was just wondering… are you getting your RD along with your masters of nutrition? I know you can get both or just one or the other… if you are getting both, what made you decide on this? How did you go about setting a path for your education and career choices? I’m trying to figure out what to do because I’ll be going back to school in the fall of 08 to get my masters in nutrition. Thanks!!!
Emily says
That is such a nice story about the evolution of your meal 🙂
Colleen says
The cereal snack looks so cute! And what a sweet story about you and your husband’s first days of cooking together.
Are you/anyone else aware of any evidence about any effects of when one should consume water with her meal? I drink water throughout the day constantly, but I was wondering if it were better to drink it after, before, or during an actual meal, or if it even matters at all?
Amber says
Hey everyone! This is a question for Kath or anyone that might be able to help. I am possibly going back to school and considering a few different fields and nutrition is an interest of mine, however, I don’t know very much about what an RD’s job responsibilities actually entail. I’ve researched online, but would like some different input. Any help would be appreciated…thank you! And I love your blog, Kath! Thanks for all your hard work.
stinky says
Okay everyone, its time for one of those embarrasing personal questions you only feel comfortable asking on a blog where noone knows your true identity 😀
I (like most of you probably) work out quit often, mostly jogging, and have never found a deoderant that i liked or that i felt worked well. I have even tried these so called “prescription strength” numbers and aside from the fact that spending 12 dollars on deoderant is insane, they worked no better then the regular kind!
So to all my fellow exercisers out there in blog land, i ask you, have any of you found a deoderant that works well on smell and wetness????
Thanks for humoring me 8)
kay says
I love salmon and it is one my favorite foods! Do you like sushi and sashimi? I love raw fish:)
Have you tried cottage doubles? Do you think they are an okay choice? Also, which do you use low fat or fat free cottage cheese?
Are there any multi vitamins that you recommend?
Thank you!
VeggieGirl says
Aww, Kath, that’s so nice that your dinner brings back memories of your and Matt’s first time cooking for yourselves – love it!! :0)
Cereal in a coffee cup = too cute. Perfectly-portioned snack! And hooray for hempmilk and strawberries ;0)
Have a wonderful Monday evening!
Jordan says
You *must* try miso salmon. I literally buy the prepared miso in a tub near the tofu/tempeh refridgerated section…put my salmon fillets in a baking dish that has been drizzled with olive oil, and spread a dab of miso paste on top…bake at 350-375 (depending on your oven) until you see the white stuff rising up on top of the fillet. That is the fat in the fish and then you know its done. Turn off the oven and let it continue to cook while you finish cooking the rest of the meal. Simple.easy.and you’ll never have dry, rubbery fish again.
Kath says
KatieR,
Yes, I’m getting the R.D. verification statement (which says I am qualified to participate in an internship, and then I’ll be qualified to sit for the nat’l exam) AND a masters. At Winthrop once you get the verification statement, you only have about 5-7 more classes to meet the masters requirements so it’s one of those “why not” occasions. There are a few people who just do the VS but most do the masters. I’ve always wanted a reason to get a masters as a personal goal, so I’m glad this fits the bill 🙂 If you send me an email, I’ll forward you a list of the required courses at Winthrop.
Amber,
R.D.s can do ANYTHING!!! This is partly why I’m so excited about the field. You can go into clinical nutrition and work in hospitals, neo-natal, ICU, nursing homes, diabetes centers, weight loss centers OR you can go a more public health route and work in schools, for the government, health departments OR you can work in private sectors like at gyms, weight loss centers, private practice, grocery stores, your own business, OR you can freelance write OR teach OR ….there are so many possibilities and I’m just mentioning the tip of the iceburg. I’m not sure where I want to end up, but I know I want to deal with people who chew their food and I’d love to have my own business to be my own boss one day 😉
Stinky,
I used to have a major sweating problem in high school. I never smelled bad, but I ALWAYS had wet spots on my shirts. I would only wear black and white! And it would be 30* outside but my armpits would be sweating. Gross, I know. But I used the anti-antiperspirant CertainDri for about a year and was CURED!! It was kind of irritating and annoying, but it worked!! I haven’t had a problem since. Google it for more info.
Kay,
I love sushi but never find it filling enough. I LOVE smoked salmon!!
I’ve had the cottage doubles, but that’s too much sugar for me. I like to make my own mixins.
I take the Harris Teeter generic brand of One-A-Day Women’s. I think Centrium is another well-respected brand.
Jordan,
Miso sounds yummy! I’ll look for it.
Kath
goalie30 says
Colleen,
I have not heard or read of any difference in drinking water before, after, or during a meal. The main thing is to drink enough during the day to keep your urine pale yellow to clear, that means you are plenty hydrated; the standard “8 glasses per day” does not match up for everyone, because if you weight more/less then you will need more or less water and if you eat a lot of fruit/veggies, they contain a lot of water which goes towards your total for the day as well. HOpe this helps
goalie30 says
stinky,
are you wearing dryfit when you are working out? i find that it smells pretty bad after my runs, and that is after just one workout! it wicks sweat TOO well which makes it smell from the bacteria.
If you find you have excessive sweating (also known as hyperhidrosis) ALL of the time not just when working out and feel you smell, you could talk to your doctor about prescription strength deodorants; I’m not sure how much they cost and how much you get, but your insurance may even cover a large amount of it especially if it’s medically necessary….
Otherwise, if it’s just a workout problem, don’t sweat it (sorry no pun intended) a lot of people sweat when they workout, and have you ever been in a men’s locker room or have you ever been around a bunch of football or hockey players? believe me they STINK! and they could care less!
Becky says
I use ‘Drysol’…. I got it behind the counter at the drugstore (just ask the pharmacist) and it works amazing…just have to deal with a bit of stinging and irritation. I ONLY use it when I have a big event (oral presentation, wedding, etc)….because I don’t think it is healthy to use all the time and it is unpleasant for a bit after you put it on (mostly itchy)
Ive heard there are other prescription strength ones that are better and less irritating though. There is a ton of info on the net about them 🙂
Alyssa says
Can you use the maple marinade for other types of meat, such as chicken? It sounds yummy!
Amanda M says
Stinky (haha, cute) –
I definitely do not have a problem with sweating on a day-to-day basis, but I fear B.O. in a weird way. My favorite deoderant is Secret Platinum Protection (in Shower Fresh scent :)) It’s not clear, but doesn’t really leave marks. I’ve found that while my whole body sweats during a workout, my underarms aren’t necessarily soaked or smelly. Hope that helps!
Amanda
Kate says
The salmon looks great, it’s one of my favorite foods! I’m always interested in seeing different marinades or ways to prepare it and I will definitely give your version a try. Thanks for the inspiration! =]
kay says
There is a salt crystal deodorant as well. It is all natural and works good for me. I like that it does not have a scent (I have a sensitive nose…).
I heard you can (by a dr of course) botox your armpitts to stop sweating…..
Debra says
Kath,
Would you mind posting the nutritional breakdown of your oatmeal one morning? I think I am going way to heavy handed on the add in’s and you seem to pack a lot of tasty things in not a lot of calories. Thanks!
Ala says
Hey Kath- Can you add another poll soon? I missed out on the last one and the results were really interesting!
Kiala says
Wait. you two lived together before you got married???
I am SHOCKED.
I cannot, in good conscience, read this blog again.
Good day.
I said GOOD DAY.
Kiala says
Also…I have the same problem with frozen salmon. I have no idea why.
Brynn says
Kath, don’t give up on sockeye! I don’t know why you’ve had bad luck with it but I find it to be the best tasting species of salmon. Coho is really good too, but I would say stay away from pinks!!! Even canned. I worked in a cannery for a couple years and let me tell you, they can the nastiest, mushiest salmon at the end of the season. Fresh, it’s probably OK but I still wouldn’t eat it. That’s just my opinion though, so if you find a salmon that you like better, yay!
Amanda M says
haha Kiala your comments always make me laugh 🙂
sam says
Kiala- you are so weird. I find you very annoying…
ashley says
Hey Kath, im just curious, do your breakfast calories that you list, like today 430 include your preworkout snack? and same question with the dinner calories, does that include dessert? also, how many ounces of salmon was that? do you stick with the standard 3 oz serving? just trying to get an idea of how many calories equals how much food , thanks!
Mel says
Hey Kath,
Been following this blog for a couple months and truly enjoy it! You’ve actually inspired me to start my own food blog, which is currently “under construction”
Keep up the awesome work, girl!
hk says
love the mug of cereal!! Looks just like my favorite snack of yogurt parfait in my little pink mug, the best! can’t wait to get some fresh strawberries!
have a good night 🙂
nc says
Kath, try wild COHO or king salmon– they are delish! I think they have higher fat contents, which should, in theory, keep it tender and moist.
Kath says
Debra
Sure, here’s a typical oatmeal breakfast:
Oats – 150 kcal
1/2 cup skim milk – 50
1/2 a small banana (usually 2 oz) – 50
1 tbsp flax – 35
10 grams walnuts (about 1 tbsp) – 65
10 grams almond butter (about 1/2 tbsp – NOT a lot at all) – 60
1 tsp brown sugar – 11
= 430 kcal, 9 grams fiber, 16 grams protein
Sometimes I also have coffee, which adds 2 oz or so of skim milk. Sometimes I use more banana or omit the brown sugar as well. Because walnuts and peanut/almond butter are very calorie dense foods, I use my food scale to add them to ensure I’m getting an accurate amount. It’s SO easy to over-add both ingredients, especially the nut butters because you want a heaping tbsp! If you don’t know what your portion size looks like (and I STILL don’t – I’ve practiced and failed) then I’d recommending measuring for a while to get a good idea if you’re concerned with overdoing the mixins.
Kiala,
Haha. The “good days” reminded me of Willy Wonka when he yells at Charlie at the end.
Ala,
That poll was for my stats class, but I suppose I can think up another!
Ashely,
When I say “This breakfast/dinner was about 500 kcal” etc. it’s only for what’s included in the “from above” photo so you can visually see the calories, fiber, protein. If it includes things like wine or dessert, I’ll say it. So just gauge by what’s in the photo. Last night’s salmon was a 6 oz piece. It was a little too much in the end, but I’m not too worried. I’d rather eat 6 oz of fish than 6 oz of steak (because steak makes me feel kind of icky if I eat more than a little).
Thanks Mel! Can’t wait to see yours 🙂
Kath
MLT says
Kath,
I love you blue vase with the daffodils in it (under your snack for today)
So cute! I would love to get one. Can you share where you found it? Thanks!
Kath says
MLT,
Thanks! It was a wedding shower gift last spring – from Crate and Barrel. I doubt they have the same one this season, but maybe some ones like it? Pier 1 might also have little bud vases like that.
Kath
Laura says
Yeah, you would think fattier fishes (salmon, tuna) would freeze well with the high fat content, but they really don’t. I stick with the fresh stuff for that kind of fish and never have a problem with toughness, even if they get a little overcooked. Flaky white fish and shellfish hold up much better in the freezer.
Amalia says
Stinky,
I used to have the same problem. I also swtiched to a natural deodorant (Earth Science brand) since the aluminum in antiperspirants makes me very nervous. I also use Dr. Brommer’s soap when I shave my armpits – its great at killing bacteria. Don’t discount the value of a good diet as well – it helps!
I agree with goalie, if its just a workout issue, you shouldn’t worry about it – its your body’s natural way of detoxing!
Marissa says
Kiala, Your comments always make me laugh and I love your blog! Your sense of humor is great. 🙂
Stinky,
I had the same problem in high school as Kath, lots of sweating but no smell (so nice to hear this happened to someone else because I felt like such a freak in high school). I finally found a doctor who suggested Drysol and that made it significantly better.
Sometimes I feel like it’s worse then it should be when I work out but I’ve found if I put Secret Clinical Strength on before I go to bed and then put on regular deodorant when I get up before I work out and it helps.
Kiala says
Thank you, ladies. *Hugs Kath and Kath’s people*.
Ally says
Kath, I think you should just buy fresh salmon. A little pricier but definitely worth it. I know that wild is optimal but we get the farm raised all the time and it’s still great. We’ve never ever had a problem with it being dry or overcooked. It comes out perfectly moist and delicious whether we marinade it or just do a dry rub and grill or bake it.
good luck on the tests!!
Jen says
I haven’t read through the comments, but I thought I’d let you know my husband and I get frozen atlantic salmon from Costco (kirkland brand) and they are wonderful. They come individually wrapped and are really moist and delicious. We’ve tried several types of frozen fish from Trader Joes and haven’t liked any of them so far. They taste fishy and don’t seem nearly as fresh as the ones we’ve tried from Costco.
Amber says
Kath-Thanks for the quick response. I hadn’t realized there were so many different possibilities. I’m definitely going to look more into it. =)