$20 & 30 Minutes to Feed a Family of 4 in a Healthy Manner:

As promised monthly below is August’s healthy and timeless meal creation!salmon

Seared Salmon with Brown Rice and Broccoli

Item Cost
1 tbsp. dark brown sugar $0.69
1 1/2 tsp. salt $0.00
1 tsp ground black pepper $0.00
1/2 tsp. ground cumin $0.49
1/4 tsp. mustard powder $0.49
4-6oz. Salmon fillets $12.99
1 tsp. olive oil $0.39
2 cups cooked brown rice or quinoa $0.79
1 large head of broccoli $0.99
Total Cost for Dinner- Serves 4 $16.83

Cooking Instructions:

Stir together sugar, salt, pepper, cumin, and mustard powder in a small bowl. Unwrap fish and leave it on the paper you bought it in, placing it so the side that had skin is down. Press sugar mixture evenly onto fish.

Heat oil in large nonstick or cast-iron skillet over medium heat. when hot, place fish rub side-down in pan. Cook until rub dissolves and darkens slightly (being careful not to burn), about 4 minutes. Flip fish and cook to medium doneness, about 1 minute.brown rice

Sauté or steam broccoli (whichever you prefer), season with salt and pepper.

brocoliDivide rice or quinoa (whichever you prefer) into four portions and top each with a salmon fillet.

Check back frequently for updated recipes and ideas to make your family. Easy, affordable, and hassle-free, 3 of my favorite words!