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Spice-Rubbed Salmon with Pomegranate Raita #The Wellness Kitchen Cookbook #Weekly Menu Plan

Spice-Rubbed Salmon with Pomegranate Raita- simplelivingeating.com

This post is sponsored by Adams Media. All opinions are my own. 

It was all fun and games until I tried to zip up my jeans this morning. Time to get back on the healthy eating track. I am not an advocate of crash diets of any sort. I think that eliminating food groups most likely means eliminating nutrition. Moderation is the Mediterranean way. 

That is why I went straight to dietitian Paulette Lambert's cookbook The Wellness Kitchen: Fresh, Flavorful Recipes for a Healthier You. She helped people loss over 100 pounds on Extreme Makeover: Weight Loss Edition, she can help me shed my holiday paunch. 

 Pomegranate- simplelivingeating.com

The first thing I noticed about Paulette's recipes... they are filled with flavor! If you are going to stick with a healthy eating plan it needs to taste good. Please stop torturing yourself with kale shakes, and admit it, coconut water tastes like dish water.... you don't need to punish yourself into losing weight. 

The night I made this Spice-Rubbed Salmon with Pomegranate Raita my kids asked if it was a special occasion. Your meals can be special every night and also be healthy and simple to make. 

Besides great tasting recipes Lambert really helps you understand portions. She gives samples of daily menus based on different calorie limits depending on how much weight you need to loss, and if you are are male or female.. etc. I think one of the hardest things is for example, to be able to visualize what 2000 calories a day really looks like.. The Wellness Kitchen Cookbook truly makes it clear. Plus, it is a beautiful looking book, a treat for the eyes as well as the belly, so grab a copy today and start your year off healthy. 

More about the author:
Paulette Lambert (Los Angeles) is the Director of Nutrition for the California Health & Longevity Institute and ABC'sExtreme Makeover: Weight Loss Edition expert. As the Director of Nutrition, she develops nutrition programs for her clients as well as leads workshops for individuals and corporate groups. She has appeared on The Dr. Oz Show and is cited frequently for her expertise in the Wall Street Journal, Shape magazine, and the Los Angeles Times.

Weekly Menu Plan:

Sunday: Scallops sauted in Butter with Dill, Dirty Mashed Potatoes and Green Beans

Meatless Monday: Lentil Soup with Quinoa

Tuesday: Mustard Chicken with Baked Potatoes and Swiss Chard

Friday: Sicilian Tuna Pasta with Green Salad

Saturday: Sabrage Party!!!
Spice-Rubbed Salmon with Pomegranate Raita

by Excerpted from The Wellness Kitchen Copyright © 2015 by Westlake Wellbeing Properties, LLC and published by F+W Media, Inc. Used by permission of the publisher. All rights reserved. Photos courtesy of Harper Smith Photography, Daydreamer Productions. Cover design by Frank Rivera.
Keywords: roast entree gluten-free salmon


The first time we made this in the Wellness Kitchen was for a class that featured spices. It was a beautiful fall day, a little crisp but bright and sunny, and we had a group of ladies who were celebrating a friend’s birthday by taking a cooking class together. This Indian-inspired fish dish was the perfect entrĂ©e! The spice rub gave the fish a beautiful red color when pan-seared. When placed on a platter, topped with the raita (an Indian yogurt sauce) then garnished with pomegranate seeds and mint, it looked like a magazine cover, exotic and scrumptious! The unique flavor of this raita made with cilantro and mint is the perfect complement to the warm spiciness of the fish. Plain nonfat Greek yogurt gives the raita a creamy texture similar to real sour cream, but it is fat-free and contains twice as much protein as regular yogurt. Plain Greek yogurt can be used in place of sour cream in many dishes at a fraction of the calories.

Spice Rub:
  • 2¼ teaspoons caraway seeds
  • 2¼ teaspoons cumin seeds
  • 1½ tablespoons ancho chili powder
  • ¾ teaspoon garlic powder
  • 1½ teaspoons sea salt
  • Salmon
  • 1 tablespoon olive oil
  • 4 (5-ounce) or 1½ pounds salmon fillets
  • Raita
  • 1 cup plain nonfat Greek yogurt
  • ¼ cup finely chopped cilantro
  • ¼ cup finely chopped mint
  • ¹⁄8 cup (about 2) minced scallions
  • 1½ teaspoons freshly squeezed lemon juice
  • ½ cup pomegranate seeds
  • ½ teaspoon sea salt
  • ½ teaspoon freshly ground black pepper

1. Preheat oven to 425°F.

2. In a small skillet, toast the caraway and cumin seeds over moderate heat until fragrant, about 2 minutes. Let cool.

3. Transfer caraway and cumin seeds to a blender or food processor, or grind with a mortar and pestle. Add the chili powder, garlic powder, and salt.
4. Brush the fish with olive oil. Rub the fish with the spice mixture, creating a paste. Set aside until ready to cook.

5. Place fish on a parchment-lined rimmed baking sheet. Roast fish for about 7–10 minutes, depending on the thickness of the fillet, until just opaque and tender.

6. Meanwhile, in a medium bowl, combine the yogurt, cilantro, mint, scallions, and lemon juice. Gently fold in pomegranate seeds. Season to taste with salt and pepper.

7. Transfer the fish to a platter. Top each piece with 1 tablespoon of raita. Serve remaining raita on the side.

serves: 4; calories per serving: 315; dietary equivalent: 4 1/2 oz. protein, ½ fat, 1/2 carbohydrate

Food Tip
This is a great “company” dish—you can prepare it ahead except for roasting the fish. Place spice-rubbed fish on a baking sheet, cover, and refrigerate. Make raita ahead of
time, place in covered bowl, and refrigerate. About 25 minutes before serving, remove fish from refrigerator, bring to room temperature for 15 minutes, then place in the oven to roast. I love to serve this fish on platter of baby greens; the colors are magnificent and so impressive!

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  1. I don't eat fish, but it's a beautiful dish! I must admit that it looks fantastic, and I like pomegranate :)

    1. Cooking with a touch of pomegranate is so lovely in the winter. Thanks for visiting Winnie.

  2. I love this idea of incorporating pomegranate in the dish! Thank you so much for linking up at Tasty Tuesday! Your recipe has been pinned to the Tasty Tuesday Pinterest board! Please join us again this week!

  3. This recipe for Spice Rubbed Salmon with Pomegranate looks delicious and it looks like a great book. Thanks so much for sharing with Full Plate Thursday and have a great weekend.
    Come Back Soon!
    Miz Helen

  4. I completely agree with this statement: "eliminating food groups most likely means eliminating nutrition"
    This is a beautiful dish, Diane, and does look like it would be for a special occasion. But it isn't very fussy like "company" dishes can sometimes be. Thanks for sharing!


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