seared salmon with cilantro lime sauce

Resolutions involving health and food are usually at the top of my list each year, but I feel like the vagueness of resolution such as "eat healthier" from  years past were truly just mindless scribbles, and I always found these forms of resolutions to be easily forgotten by week two, if not the first weekend of the new year.  So I've really made a change with such said resolutions this year by making them more short-term and achievable with long-term results and the option of altering them when results reach a plateau.

Last week I kicked off the new year with a food post with a fortifying breakfast option here, and this week I want to share one of a specific resolution of "eating healthier by incorporating protein-only evening meals at least 2-3 times a week", and a recipe for one of my favorite proteins, salmon.  I always feel like people say that salmon is such an easy fish to prepare, but quite honestly, it's not.  It's probably easiest to graze the Whole Foods prepared food aisle and just pick up a piece of over-seasoned, already-cooked salmon, but that takes all the fun out of knowing what you're actually putting in, don't you think?  Well, here's a basic recipe on how to prepare your own salmon and a creamy sauce to go with it.

Seared Salmon with Cilantro Lime Sauce prep and cook in 20 minutes; serves 2

Ingredients: 2 Wild Alaskan Salmon 1/4 tbsp unsalted Butter or olive oil Salt and pepper

for cilantro lime sauce (inspired by this recipe) 1/4 cup Nonfat yoghurt 1 sprig of cilantro leaves 1 Lime, juiced and zest

Preheat oven on high-broil. Season salmon with salt and pepper. Then, in a small pan heat butter on medium until bubbly. Place salmon in pan (meat-side down), and sear for at least 2 minutes. [Using a fish spatula] turn salmon and sear for another 2-3 minutes (depending on the thickness of the salmon -- based off of standard butcher 2-inch wide salmon filet).

While salmon is preparing, in a processor, combine yogurt, cilantro, lime juice, and zest.  Blend until creamy.  Serve over salmon.  

For a heartier yet still healthy meal, serve with a bed of white jasmine rice or a mixed variety of roasted veggies.