Lemon Rosemary Salmon & Brussel Sprouts



Recently, I've slipped into the habit of posting what I'm cooking for lunch or dinner on my Instagram story for you all to see. I absolutely love to cook, and, well, eat. Cooking is my therapy at the end of a long day. You can usually find a glass of red wine sitting adjacent to my cutting board, too. No shame.

Basically, cooking provides the opportunity to unplug from social media and unwind from the day's stressors. I've been in the kitchen since I was a teenager, always offering to help my mom complete basic tasks like stirring the meat sauce or scrambling the eggs. This side-passion of mine developed into scouting ways to cook healthy meals, easy enough for AA life without skimping on important nutrients for feeling our very best. My advocacy for rider nutrition landed in an article for the USDF Connection Magazine's June 2018 "Eat To Win: Nutrition For Riders."

For someone who battles anemia combined with hypoglycemia, I strive to consume foods that are clean and healthful. My body has come to reject anything less, as snooty as that sounds. Dang, stomach. However, with eating as fresh as I do, that doesn't mean I don't opt for a cheesy breakfast taco or a gooey hamburger every now and then. Much like everything in our lives, diet requires balance.

So, the other night, I asked you all in poll form if you'd like to start seeing my recipes on the blog. You all provided a resounding "yes," so here I am, about to post my first one! Now, I'll admit, some of the ingredients I share land on the pricier side. I consider them pantry staples since they last me for quite sometime, and I'm not having to restock each week. Barrett and I work diligently to budget out a certain amount so we can afford to fuel our bodies with solid ingredients. My recipes are freeform and are meant for you to improvise in whichever way you so choose!

I love this recipe because of its simplicity and scrumptiousness. Salmon is chock full of Omega-3 fatty acids and is a great source of protein. It's high in vitamin B, loaded with potassium and selenium, and ladies!! It helps reduce wrinkles and lowers the risk of heart disease. Brussel sprouts contain a large amount of fiber and antioxidants, making them an ideal addition to any equestrian's diet. Shoot, they even help lower the danger of cancer. The best part? They help control blood sugar, which is super important for my bodily needs.

Happy eating! Don't forget to let me know if you whip this recipe up. I want to hear what you think!

Lemon Rosemary Salmon & Our Go-To Brussel Sprouts Estimated Cook Time: 40 minutes Serving size depends on amount of salmon.

Brussel Sprouts

What you'll need: A package of these babies! I usually pick organic, but this isn't mandatory.

Two large garlic cloves

Avocado oil or Extra Virgin Olive Oil

Salt & Pepper

Balsamic Vinegar for the final drizzle


First, trim the ends from the brussel sprouts. Then, thinly slice as I have done so here.

Second, finely chop two large cloves of garlic. You can do more or less if you prefer. I love garlic, though. I could eat it with everything.

Next, add two tablespoons of avocado oil (or EVOO as I mentioned) into a skillet over medium heat.


Add the chopped garlic and sauté until just fragrant. Keep an eye on the garlic; it'll turn brown and start to burn before you know it. I love garlic, but I don't love bitter garlic.

After the garlic is alerting your nose that it's ready, add the sliced brussel sprouts.

This is a process that should not be rushed... channel that dressage patience! You'll want to cook the sprouts until they begin to turn a delicious brown. I wish I could give an estimated time to reach desired color, but this is my first occasion in writing a recipe. Cut me some slack! This step takes about 15 minutes?? We'll go with that.

Anyhow, the more browned, the better, but no black. Stir often to ensure no pieces stick to the pan.

Sprinkle salt and pepper to taste, stir.


Here are what my sprouts look like when they're juuuuuust about ready! They'll need a touch of somethin' somethin' for extra pizzazz.

Once they've reached the perfect amount of flavorful, brown goodness, I drizzle over some balsamic vinegar. I don't have an exact measurement, you can add however much you please.


Allow the balsamic vinegar to reduce just a touch, and viola! Your brussel sprouts are ready. Now, we usually serve them up just like this, but if you're feeling extra decadent, try adding crumbles of goat cheese and cooked bacon pieces. You can thank me later.

Lemon Rosemary Salmon

What you'll need:

Wild caught, CENTER-CUT, salmon filet. Again, I go organic.

1 lemon, thinly sliced.

1 sprig fresh rosemary.

Salt and pepper to taste

Aluminum foil


Begin the salmon by removing the filet from its wrapping, then pat dry with a paper towel and place onto a piece of aluminum foil, meat side up. You'll want to make the foil large enough that will allow for ample packaging.

Sprinkle with salt and pepper.

Next, arrange your thinly sliced lemon as I have done above. This is a great way to utilize portion control as the lemons add a clear guideline for serving.

Lay your sprig of rosemary of the top of the filet. No need to remove the leaves or chop, I'm all about ease, people.


Enclose the salmon into cute little packets. They're ready for the grill!

Now, we own an electric grill that allows you to set the temperature manually. You can use an oven, it's basically the same thing, should you not have access to this type of cooking vessel.

Set your grill (or oven) to 400 degrees, and place your salmon directly in the middle. You'll want to let the filets cook for about 15 minutes for a perfect medium-rare finish.

Once they come off the grill, this is what they look like...


Aren't they pretty? They smell equally as mouth watering.

Unwrap with care as the steam inside the packets is hot. No burning yourselves allowed!

The Finished Product...


I finished the meal by mixing a spoon full of dijon mustard with a spoon full of sour cream and a hit of lemon juice, all mixed up into a yummy sauce for the salmon. You can also add a serving of brown rice or seasoned quinoa.

Enjoy!



  • Facebook

COPYRIGHT © 2020 • THE BLONDE & THE BAY, LLC

0