Coconut-crusted Salmon and Ratatouille

 

Coconut-crusted Salmon and Ratatouille Recipe

 

Nutrition Facts per serving: 429.1 Kcal, 27.6g Carbs, 40.7g Protein, 17.3g Fat, 7.5g Fibre

 

Eatology makes cooking fun and easy. We'll provide you with all the ingredients that you need to make a delicious meal in exactly the right proportions.

We believe it’s important to get our protein from a variety of sources, so we’re back with a homemade fish recipe! This recipe is absolutely perfect for when you’re in the mood for something a little lighter, without being weighed down by any stodgy carbs.

We all know that salmon is an excellent fatty fish because it’s chock full of healthy omega-3s and that can help lower cholesterol and your overall risks of heart disease. Our coconut crust also provides an extra boost of healthy fats, dietary fibre, and amazing flavour. In fact, the Academy of Nutrition and Dietetics recommends having fatty fish (including salmon, tuna, sardines, and mackerel) in our diets at least twice a week! So, what are you waiting for? Get cooking on this delicious and nutritious recipe!

 

Coconut crusted wild sockeye salmon (Serves 4)

Ingredients:

675g Wild Sockeye Salmon

⅓ cup Buckwheat flour

¼ cup Unsweetened Shredded Coconut

1 Organic egg

1 tsp Sea Salt 

 

Instructions:

1. Preheat the oven to 190 degrees

2. In a bowl, mix together the buckwheat flour, shredded coconut, and salt. Set aside.

3. In another bowl, whisk the egg then dip the salmon into the egg mixture

4. Coat the salon with the coconut-flour mix on both sides, then lay it flat on a sheet pan

5. Bake the Salmon for 15 - 20 minutes, flipping once halfway through, until the salmon is cooked and the coconut crust is brown and crisp.

6. Serve the fish while it’s warm! 

 

Nutrition per serving: 306 Calories, 6.4g Carbohydrates, 60g Protein, 15g Fat, 1.2g Fibre

 

 

Ratatouille (Serves 4):

160g White Onion

200g Eggplant

170g Yellow Bell Pepper

85g Green Bell Pepper

320g Zucchini

12g Garlic

480g Tomatoes

20g Fresh Basil (divided into 4)

4 ½ tbsp  Olive Oil

Sea Salt to taste

Black Pepper to taste

 

Instructions:

1. Dice up the onion, eggplant, bell peppers, zucchini and tomatoes

2. Cook the onions in the olive oil for 3 minutes, then add basil and bell peppers. Cook for another 5 minutes and set aside.

3. In the same pan, cook eggplant in olive oil, then add basil. Cover and let cook for 10 minutes. Set aside

4. In the same pan, cook garlic for 1 minute, then add tomato and basil and cook for 8 minutes

5. Add the onion mixture into the tomatoes, and mix

6. Rinse the pan, then cook the zucchini in olive oil, and add basil. Cook for 5 minutes

7. Mix all cooked ingredients together and adjust seasoning

8. Serve with the Coconut-crusted Wild Sockeye Salmon

 

Nutrition per serving: 123 Calories, 21g Carbohydrates, 4.2g Protein, 2.5 g Fat, 6.2g Fibre