vegetables – Bake & Be Well

Crispy Salmon Fish Tacos

March 1, 2023Recipes1 Comment

We love fish tacos in this house, and these Crispy Salmon Fish Tacos are an easy and tasty crowd-pleaser! After our recent introduction to deliciously crisp deep-fried salmon, my husband was inspired to incorporate a crispier, breaded, oven baked salmon into this meal and it turned out beautifully: the perfect combination of both crispy and flaky!

When it comes to the toppings, they certainly can be customizable to your preferences, but our tip would be don’t skip the chipotle mayo! It’s a must as it really does tie all of the flavors together.

Servings: 16 tacos (or about 5 servings)

Ingredients:

FOR THE FISH

1.5 lb Salmon

2 Eggs

1 Cup Flour (we used white whole wheat)

1 Cup Panko Breadcrumbs

1 Tbsp Fresh Chopped Cilantro

2 Tsp Smoked Paprika

Sea Salt

Black Pepper

Corn Or Flour Tortillas (corn recommended for flavor!)

TOPPINGS (SUGGESTED / TO TASTE)

Squeeze Of Lime

Sliced Avocado

Raw Coleslaw Mix

Sliced Serrano Peppers

Thinly Sliced Radishes

Chipotle Mayo Of Choice

Cilantro To Garnish

Directions:

PREP

Preheat the oven to 425°

Line a baking pan with parchment paper or foil to prevent sticking

Remove the skin from the salmon and cut it into small fillets (about 3” long) and pat dry

Season the fish liberally on both sides with salt and pepper

Mix the flour and paprika in a large plate or shallow bowl

Scramble eggs in a bowl

Mix the Panko with the chopped cilantro in a medium sized bowl

BREAD AND COOK THE FISH

Roll the fillets in the flour mixture until coated evenly on all sides

Dunk and cover the fillets in egg, then gently roll them in the Panko mixture until thoroughly coated

Place the breaded fillets on the pan and bake for 10-12 min at 425° – The fish texture should be flaky with a lightly browned, crispy breading

ASSEMBLE TACOS

Slice the fillets into thin pieces and place in warmed tortillas

Add the squeeze of lime over the fish before other toppings

Top with avocado, coleslaw, radishes, and peppers

Drizzle with chipotle mayo and garnish with cilantro

Enjoy!

Dad’s Famous Salmon Dinner

November 11, 2022Recipes1 Comment

If you’ve never been a salmon lover, I’m about to change your mind! My Dad didn’t think he liked salmon either, but in 1999, my mom gifted him James McNair’s “Salmon Cookbook”. He took on a combination of recipes, adjusted them to his particular taste, and created the ultimate salmon dinner. Ever since, whenever friends or family come to visit, even those who say they don’t like salmon, he serves up this particular plate and wows them every single time!

Between the butter, lemon, shallots, and super soft texture, the fish will literally melt in your mouth.

–

THE FISH

The book’s “Herb-Roasted Salmon” recipe

Adjustments

-Of all the herbs listed, only dill is used

-He adds extra butter atop the fish in the oven; roughly 4 tablespoons (or to taste!)

-When removing the skin, he also removes the majority of the dark meat along the backbone. Yes, this reduces the Omega 3 content a bit, but it’s the secret to removing the “fishy” taste for those who prefer that!

THE FISH SAUCE

The book’s “Beurre Blanc” recipe

Adjustments

-Instead of letting the majority of the liquid evaporate as indicated, he leaves a bit more of the liquid intact in the pan

SIDES

A Garlic and Olive Oil Couscous (such as the 365 option from Whole Foods)

Grilled Yellow, Orange, or Red Bell Peppers Bell Peppers (in your marinade of choice, such as an Italian dressing)

GARNISHES

Extra dill, lemon slices, and bell pepper tops (or whatever you have on hand!)

–

Based on his dedication to plating the meal perfectly, I think it’s safe to say I know where I got my love of food photography from!

It goes without saying that we all highly recommend the cookbook. It has inspired countless great meals in our house!

Visit my Amazon Storefront to pick up a copy for yourself: www.amazon.com/shop/bakeandbewell

#CommissionsEarned #Ad

Easy Greek Pasta Salad

August 17, 2022August 17, 2022Recipes, SidesLeave a Comment

Meal prep doesn’t get easier than this Greek Pasta Salad! Perfect for use as a ready-made side dish or main meal, this recipe takes only minutes to prepare and can last you all week long! The real best part is how customizable it is: If you have alternate vegetables you’d prefer to substitute, use them! If you want a bit more protein, add meat! If you enjoy extra cheese, add more feta. There are endless variations!

If experimenting in the kitchen isn’t your thing, fear not. I promise this particular ingredient combo will be a crowd-pleaser at your next summer cookout, potluck, or family dinner. No occasion? No problem! I love having this dish on hand for pre-made meals to go. It’s the perfect work lunch!

It’s packed with tons of colorful veggies for a nutrition bonus, and depending on the serving size the batch can stretch a long way!

Servings: 5 – 6 medium/large (or around 10 very small sides)

Ingredients:

1 lb Pasta of Choice

2 Pints Cherry or Grape Tomatoes (rainbow varieties add great taste!)

2 Red or Orange Bell Peppers

1 Cucumber

3/4 Cup Primal Kitchen Greek Dressing & Marinade

2.25 oz Sliced Black Olives

4 oz Feta Cheese Crumbles

Sea Salt and Black Pepper to Taste

Fresh Parsley to Garnish

Directions:

Cook the pasta according to the package instructions and then set aside to cool off

Chop up the tomatoes, peppers, and cucumber into bite-sized pieces

Using a very large bowl, coat the cooled pasta in half of the greek dressing (Cooled cooking pots or baking dishes work well too. Choose whatever you have on hand.)

Add the chopped veggies to the bowl

Add the black olives and feta to the bowl as well

Add the remaining dressing and toss until all is evenly mixed

Add sea salt and black pepper to taste

Garnish with fresh parsley

Enjoy!

[Leftovers can easily be stored sealed/covered in the refrigerator.]

Ingredient recommendations linked!

Breaded Lemon Pepper Chicken & Asparagus

June 27, 2022June 27, 2022Recipes2 Comments

We all need a few easy go-to dinners that require minimal ingredients, minimal time, and have crowd-pleasing flavors. This breaded lemon pepper chicken with oven roasted lemon asparagus on the side is exactly that! Easy, delicious, inexpensive, and full of fresh summer flavor!

(Of course if you’d like to prepare only the chicken or only the asparagus, take either part of this recipe and add it into your given meal of choice, but they really do pair wonderfully together!)

Servings: 4

Ingredients:

FOR THE ASPARAGUS

1 Bunch Asparagus (around 50 small/thin stalks)

2 Tablespoons Extra Virgin Olive Oil

Sea Salt (around 7 grinds or to taste)

Black Pepper (around 15 grinds or to taste)

1/2 Lemon

FOR THE CHICKEN

1 – 1.5 lbs Boneless Skinless Chicken Breasts, Thinly Sliced (I used 1.4 lbs)

1/2 Cup Flour of Choice (I used White Whole Wheat)

1/4 Cup Dangold Lemon Pepper Seasoning

4 Tablespoons Unsalted Butter

1/2 Lemon

Directions:

FOR THE ASPARAGUS

Preheat the oven to 425°

Rinse the asparagus and trim off the ends

Place them in a ziplock bag, pour in the olive oil, and distribute until evenly coated

Add the salt and pepper into the bag and evenly cover

Line a cookie sheet with aluminum foil and evenly spread the asparagus across the pan

Cook for 9 minutes, flip, then cook for another 9 minutes, or until they’ve reached your preferred texture

Once they’ve been removed from the oven, squeeze fresh lemon juice over top before serving

FOR THE CHICKEN

While the asparagus is cooking, place the flour and lemon pepper seasoning onto a plate and mix together

Melt half of the butter in a medium-large pan on medium heat

Coat each piece of chicken with water, then cover them with the flour and spice mixture

Cook the chicken in the pan for around 4 minutes per side if thin (adding time for thicker pieces until cooked all the way through)

The remaining half of the butter can be added into the pan between cooking chicken pieces if it runs dry

Once the chicken is all removed from the stove, squeeze fresh lemon juice over top before serving

Plate the chicken with the asparagus

Enjoy!

Ingredient recommendations linked!

Roasted Brussels Sprout Pasta

April 19, 2022April 19, 2022Dinner, Recipes, Sides1 Comment

If you’re a fan of crispy roasted brussels sprouts, you’ll love this super easy pasta dish! It can function as either a side or main meal depending on what you’re serving. You can use any type of pasta that you prefer. I’ve personally utilized everything from traditional Italian wheat pastas to legume and lentil pastas (which are great for a gluten free and protein-packed alternative).

Speaking of protein, if you’re looking to add in a little extra, the addition of a chopped sausage (either traditional meat or veggie-based) would be a delicious option.

If you’d like to prepare the dish for a group, simply multiply these single serving measurements by the amount of diners. For optimal taste and texture, it’s best to eat this one right away while the brussels sprouts are still warm and crispy from the oven!

Servings: 1

Ingredients:

FOR THE BRUSSELS SPROUTS

1 Pound Brussels Sprouts

1-2 Tablespoons Extra Virgin Olive Oil (enough to thoroughly coat)

Sea Salt (to taste)

Black Pepper (to taste)

FOR THE PASTA

1 & 1/3 Cups Pasta Of Choice (dry)

1 Tablespoon Extra Virgin Olive Oil

Sea Salt (to taste)

Black Pepper (to taste, generous amount recommended)

TO SERVE

Finely Grated Parmesan Cheese

Directions:

FOR THE BRUSSELS SPROUTS

Preheat the oven to 400°

Cut the bottoms/tips off of the sprouts and peel off the outer layer

Cut each sprout in half (smaller ones can be left whole)

Toss in a bowl with the olive oil, salt, and pepper

Spread evenly on a baking sheet

Cook for about 35 minutes (stirring/flipping halfway) or until the outside is brown and crispy

FOR THE PASTA

Based on the cooking time for your pasta of choice, prepare it according to the package instructions timed to finish around when the sprouts will be coming out of the oven

Once cooked and drained, add pasta to serving bowl

Coat lightly with the olive oil

Season with salt and pepper to taste

TO SERVE

Mix the roasted brussels sprouts into the pasta

Add additional salt and pepper if needed after taste testing

Add parmesan cheese to taste when serving

Enjoy!

Oven Roasted Brussels Sprouts

November 3, 2021March 6, 2023Recipes, SidesLeave a Comment

If you’ve never been a Brussels sprouts fan, these will convert you! When they’re crispy, crunchy, and salty it’s very hard not to eat the whole batch at once. They’re such a versatile side dish, and so easy to whip up when you’re short on time. They’re also always a crowd pleaser at holiday gatherings, and taste best when they’re fresh from the oven!

Ingredients:

Brussels Sprouts

Extra Virgin Olive Oil (roughly 2 tablespoons per 16 ounces of whole sprouts)

Sea Salt

Black Pepper

Directions:

Preheat the oven to 400°

Cut the bottoms/tips off of the sprouts and peel off the outer layer

Cut each sprout in half (smaller ones can be left whole)

Toss in a bowl with extra virgin olive oil, sea salt, and black pepper

Spread evenly on a baking sheet (lined with foil if you prefer for easier cleanup)

Cook for about 35 minutes (stirring/flipping halfway) or until the outside is brown and crispy