When it comes to mindful eating you want to get the most out of your meal. Yes it important to remember portion size, fat content, calories, carbs, sodium…..and on and on. Don’t forget the flavor. Food should taste really good and is meant to be enjoyed. That is why I love this dish and cook it often. Not only is it loaded with Omega 3’s and all sorts of vitamins and powerful antioxidants, it tastes really good.


Wild Caught vs. Farm-raised Salmon

Wild Alaskan salmon spend their lives swimming upstream eating in the icy cold waters creating beautiful, red fish, high in heart healthy Omega 3 and low in Omega 6 oils.

Farm-raised salmon is kept in pens, fed grain and unable to swim. This produces fish high in unhealthy fats. They are fed antibiotics to reduce disease, given growth hormones and are dyed to look like fish living naturally in the wild.

Serving Size 3.5 OZ

Calories 220

Protein 27g

Fat 11g

Saturated Fat 2g

Sodium 65mg

Cholesterol 85mg

Omega-3 1,200mg

Contains essential nutrients and vitamins including Vitamins A, C, D and E, niacin and Vitamin B-12 and an excellent source of protein.

Omega-3 and why it is so important

Omega-3 oils fatty acids are considered essential fatty acids and while necessary for human health, the body can’t make them. Found in fish, such as salmon, tuna, and halibut; they play a crucial role in brain function, as well as normal growth and development. They have also become popular because they have shown to lower cholesterol and reduce the risk of heart disease and stroke. While they may also help control lupus, eczema, and rheumatoid arthritis and protective role in preventing cancer.


Related to mangoes, cherries, peaches, almonds and pistachios. Olives are very high in vitamin E and other powerful antioxidants. Studies show that they are good for the heart, and may protect against osteoporosis and cancer while decreasing inflammation.

Olives contain 11–15% fat. 74% percent of this fat content is oleic acid, which is a monounsaturated fatty acid. It is the main component of olive oil.


Onions are related to chives, garlic, scallions, and leeks. Allium vegetables have been cultivated for centuries for their characteristic, pungent flavors and for their medicinal properties such as:

Fight Cancer, Improve Heart Health, Lower Blood Sugar Levels, Promote Healthy Digestion, Maintain Bone Health, Prevent Inflammation and Improve Immune System. 


Tomatoes are the major dietary source of the antioxidant lycopene, which has been linked to many health benefits, including reduced risk of heart disease and cancer. They are also a great source of Vitamin C, Potassium, Folate and Vitamin K.


There are various color varieties of bell peppers, with the most common being red, yellow and green.

Contain more than 200 percent of your daily vitamin C intake, are a great source of Vitamin B6 and Folate, help support healthy night vision and are packed with antioxidants.

Prep Time/10 Minutes          Cook Time/30 Minutes          Serves/2


2 pieces wild caught Sockeye Salmon

1 can crushed tomatoes

3 garlic cloves

1 yellow onion

2 yellow peppers

10 pitted green olives

Olive Oil




Place fish on paper towel lined plate and pat dry. Sprinkle both sides with salt and pepper. Place off to the side. 

Peel and chop garlic. Peel and cut onion in half. Cut each half into thin slices. Remove stem and seeds from peppers and cut into thin slices. Cut the olives into quarters. 

Heat 2 tbsp olive oil in pan. Sauté garlic, onions and peppers until soft.

Open canned tomatoes and add to pan with garlic, onions and peppers. Cook off the excess liquid from the tomatoes. 

Place mixture in bowl to cool. Clean the pan and add 2 more tbsp of oil. Once pan is hot again add fish skin side down. 

I place another sauté pan on top of the cooking fish to get the skin extra crispy. Wipe the bottom of the pan with oil before placing on top of fish so it does not stick. 

2-3 minutes on medium high heat. Flip fish and cook for another 2 minutes. Remove from pan. Place the tomato mixture back in the hot pan and add the sliced olives. Once warmed through, add the fish in with the tomato mixture. Warm through for 5 minutes. Serve and enjoy.