Recipe: Salmon with Pepper Puree

The health benefits of wild salmon make it a smart addition to any weight loss diet.  Wild salmon is low in calories and high in nutrients, including Omega-3 fatty acids, vitamin B12, vitamin D, vitamin E – the list goes on.  These elements help prevent cardiovascular disease and work as antioxidants that encourage healthy cell growth.  Omega-3 fatty acids have also shown to encourage weight loss when combined with exercise.


YIELDS: One Serving | 1 Lean, 3 Green, 3 Condiments





  • 7 oz. raw salmon (should yield one 5-oz cooked serving)
  • 1 cup (12 medium 5-¼” to 7” spears) asparagus
  • ¼ cup bell pepper, diced
  • ¼ cup (1/2 medium 2-3/5”) tomatoes, diced
  • ½ cup (4 oz) water
  • 2 tbsp. red wine or white wine vinegar
  • Dash of salt and/or pepper (optional)
  • Non-stick cooking spray



  1. Preheat oven to 350°F.
  2. Place salmon in an oven-friendly baking pan. Add water to pan to help keep salmon moist while baking. Bake salmon 25-30 minutes.
  3. Dice tomatoes and peppers; place diced peppers and tomatoes on cookie sheet and spray non-stick cooking spray over vegetables until lightly covered.
  4. Bake/roast tomatoes and peppers in oven with salmon 20-25 minutes.
  5. Boil water for asparagus (~9 minutes). While water heats, clean and trim asparagus ends; leave as whole stalks or cut in half.
  6. Place asparagus into pot of boiling water. Cook on medium heat 10 minutes or until al dente (tender-crisp).
  7. Remove peppers and tomatoes from oven and let cool 2-3 minutes.
  8. Add peppers, tomatoes, and vinegar to blender. Blend until applesauce consistency.
  9. Place asparagus on plate, then place salmon on top.
  10. Drizzle puree over salmon.
  11. Serve and enjoy!
2014-09-25T13:43:29+00:00October 4th, 2014|Categories: Uncategorized|