4-Minute Salmon with Lemony Pesto

When I want something that feels healthy, tastes fancy, but is easy, I cook salmon in the microwave. While it cooks, I stir together a lemony pesto sauce. I reheat rice and veggies from the fridge, top with the salmon and pesto sauce, and dinner is ready in very little time.

I used to always bake salmon in parchment paper over a bed of vegetables. I still do, sometimes. But, one day, I was in a hurry, and I learned that I could get the same texture, flavor, and appearance by microwaving salmon between two dinner plates.

It takes 4 minutes to microwave a 1 lb piece of salmon. This is how I do it.

4 Minute Salmon (4 servings)

• 1 lb of marinated salmon

(I used Mediterranean Herb salmon from Aldi. You can also buy plain salmon and use the blend of aromatics you like best.)

Plate the salmon on a microwave-safe plate, and score it into cubes, leaving the skin on. Cover with another plate. If you prefer, you can use paper plates, but double them to avoid the oil soaking through. Microwave for 4 minutes.
Carefully remove the top plate, because there will be some trapped steam. Use a fork to cut through the scores and slip the salmon off of the skin. Serve, or store the salmon in the fridge for up to 4 days. Discard the skin.

Lemony Pesto Sauce (4 servings)

• 4 Tbsp Lemon Juice
• 60 g basil pesto
• 30 g olive oil

Sheet Pan Veggies (4 servings)

• 1 zucchini
• 1 red onion
• 2 carrots
• piece of daikon radish (similar in volume to carrots)
• 1 lemon, juiced
• extra virgin olive oil, or avocado oil
• 1/2 tsp oregano
• 1/2 tsp smoked paprika
• 1/2 tsp freshly-ground black pepper
• 1/4 tsp garlic powder
• pinch of salt

Preheat your oven to 375° F. Cover a sheet pan with parchment paper.

Combine the lemon juice, oil, salt, herbs, and spices in a large mixing bowl. Wash, dry and, if desired, peel your veggies. I like to peel the carrots and daikon. Chop them into equal sizes and stir them into the marinade in the mixing bowl.

When the oven is hot, pour the vegetables and marinade onto the prepared sheet pan and spread everything out evenly.

Bake the veggies for about 40-45 minutes, stirring halfway through. Serve or refrigerate the veggies for up to 4 days.

This recipe can be used with a variety of vegetables. Use what you have and experiment. I like adding bell peppers, but I was out. This is also good with some fresh frozen green beans stirred in at the end for a pop of color.

Resistant Starch Rice (4 servings)

• 180 g white basmati rice
• 1 1/4 c water
• 1/4 tsp salt
• 1/8 tsp garlic powder
• a few drops of avocado oil

Rinse the rice and drain it several times, until the rinse water is more clear than cloudy. Cover the rice to at least double its volume with filtered water. Store overnight in the fridge.

The next day, drain the rice. Put it in a pressure cooker with 1 1/4 cups filtered water, salt, garlic powder, and a few drops of oil. Put the lid on the cooker, seal it, and set the rice to cook for 8 minutes at low pressure with keep warm mode off. Allow the pressure to release naturally for 10 minutes, then fluff the rice with a fork and store it in the fridge overnight or for a day or more before eating. It keeps well for 4 days in the fridge.

The purpose of soaking the rice is to leach out arsenic. White rice has less arsenic than brown, but it still has some. For maximum arsenic reduction, instead of using the absorption method, you can cook the rice in too much water, as if it were pasta, and drain it.

Allowing the rice to cool in the fridge creates resistant starches, which are good for supporting healthy gut bacteria and also slowing down the release of sugars into the bloodstream.

So, in my opinion, soaking rice in advance and cooling it in the fridge has some health benefits. While white rice isn't as healthy as a whole grain, it does have the benefit of being a less-processed, gluten free food. I do include it in some of our meals, just because it is affordable and we enjoy it.