Salmon, Scallops, and Potatoes


Seafood and potatoes are the all-stars of this dish!  I love seafood, all types, shapes, sizes, and colors. I love eating seafood, I probably eat it at least once to twice a week if not more.  Seafood is a great source of protein, vitamins and omega 3 fatty acids, all of which are great for the heart, brain, and muscles. I chose salmon mainly because it is an easy fish to cook, it tastes great seasoned or not seasoned, and it is abundant.

Seafood can be expensive, and depending on what kind it is you are eating, it can be unhealthy.   Seafood, especially fish, can be very unhealthy if it is not sustainable. Sustainable means it is either caught or farmed in ways that considers the long-term vitality of harvested species and well-being of oceans, as well as the livelihood of the communities. Basically, it is not endangered, tainted, over fished or over stocked, and has a good healthy outlook.

This recipe is healthy and tasty using fish, scallops, and potatoes. The salmon I prefer is Atlantic from the USA, however, you can pay a little more and get Salmon from Norway, which is very healthy and good as well. The scallops are up to your preference, however, I prefer sea scallops as they are bigger in size. Both bay and sea scallops are sweet and luscious in taste.

The best part about this recipe, is that I will show you two different methods of how to prepare this meal that are both easy and produce nearly the same outcome. The past few times I have made it were for dinner parties and everyone wanted the recipe, so here it comes!

For this tasty meal you will need only a few ingredients.


  1. Salmon
    1. One filet (about 6 ounces) per person
  2. Scallops
  3. Potatoes (I prefer Baby Yukon Gold, or New Potatoes)
  4. Asparagus
  5. Salt and Pepper
  6. Sugar
  7. Crushed Garlic and Full Cloves of Garlic
  8. Chopped Chives
  9. Chopped Dill
  10. Full Sprigs Rosemary
  11. Lemons (for method 2)
  12. Butter
  13. Extra virgin olive oil (EVO)
  14. Lemon Juice
  15. Red Wine Vinegar

Method 1:

This method is meant to be used on the stove in a pan.

  1. Score each side of the salmon and cut into filets
  2. Once the filets have been scored, add salt, pepper, crushed garlic, chives, and dill in between each scored section on both sides of the fish. Also add lemon juice and olive oil to both sides of the fish. Lastly, sprinkle with a dash of sugar on the meat side.IMG_9629
  3. Once fish is ready, sit aside, and prep potatoes, this will allow the fish to absorb all the flavors from the herbs.
  4. Preheat oven to 350 Fahrenheit or 176 Celsius
  5. Potatoes should be cleaned well (do not remove the skin), and par boiled for at least 20 minutes (or until you can stick a fork in and out of the potatoes easily). I use a small bag of baby yukon potatoes per four people.
  6. While potatoes are boiling, in a roasting pan, or deep baking sheet, add about 4 tablespoons of EVO, full cloves of garlic (the more the merrier), a few dashes of red wine vinegar, full sprigs of rosemary, and chopped chives.
  7. Once potatoes have boiled, add them into the pan and add salt and pepper. Keep in mind, the potatoes will absorb the salt, so you can be generous with salt here. Add six, 2 ounce slices of butter, and throw the pan into the oven for 20 minutes.IMG_9627
  8. Once 20 minutes have passed, pull potatoes out of the oven. With a potatoes masher, or something to lightly mash the potatoes down a little bit, mash all of the potatoes. This will help the skin to become crispy, and the potatoes will become engulfed with all of the flavors.IMG_9632
  9. Keep the potatoes roasting for a minimum of 20 more minutes.
  10. Heat a pan to medium-high heat on the stove. Add EVO and let it smoke. Once the pan becomes piping hot, add the fish (skin side down) away from you.  The skin will become crispy and very flavorful.
  11. Sear and cook for about 3 minutes (depending on thickness of filet, you might need more time). and then flip. Allow the fish to cook thoroughly. The fish will not be burnt, but will have a nice crust on the flesh side.IMG_9817
  12. Once all the fish has been cooked, sit aside to rest. Use another pan and add asparagus. Flavor the asparagus with salt, pepper, and EVO. You can sauté the asparagus for a less crunchy texture, or flash fry quickly for a crunchy texture. Set aside and get ready for the scallops.IMG_9816
  13. Before doing anything, scallops must be patted dry, or else they will stick to the pan and burn! Once the scallops have been patted dry season generously with salt and pepper on both sides.
  14. Get a sauce pan on high heat on the stove. Once it is very hot, add about 2 tablespoons of olive oil, and add the scallops. Start from the top and go clockwise, once you finish the outer layer, and need an inner layer do the same thing. Each scallop takes no longer than 1 minute on each side. Flip with a spoon or tong.FullSizeRender 2
  15. Lastly, season to taste and plate.

Method 2:

The major difference between the methods is the second method is for the grill

  1. Follow all the previous steps for prepping the fish, as well as potatoes, asparagus, and scallops. The MAJOR difference between the methods, is this method will steam the fish while the other method is searing in a pan. Both have the same flavor and texture.
  2. Once the fish is prepped and seasoned, add lemon slices on top of the fish, and wrap the fish in tinfoil so there is just a little bit of room for air and steam.
  3. Make sure the grill is on the highest setting if it has settings for heat (like 1-5) or have a really high flame.
  4. Add the foil wrapped fish into the grill, and grill for a minimum of one hour (Assuming 4-6 people are eating. Less time for less people)
  5. Once done, season again for taste, plate and enjoy!IMG_9631

Simple Lazy Stirfry Chicken

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Chicken is a cheap and easy protein to buy and cook with. You can fry, broil, boil, bake, sauté…I could go on about the many ways to cook chicken.  Stirfry can be very unhealthy like at a Chinese restaurant, or any restaurant for that matter. Cooking it by yourself can be rewarding because you can literally add anything you want, flavor it however you want, and you don’t have to worry about overcooking or undercooking.

For this simple and tasty meal, you only need a few ingredients and very little time to commit.


  1. Chicken (Can be breast or tenderloin.)
  2. Red Bell Pepper
  3. Yellow Bell Pepper
  4. Zucchini
  5. Spring Onions
  6. Garlic
  7. Salt
  8. Pepper
  9. Soy Sauce
  10. Sesame Oil
  11. Soba Noodles (however you can use any type of Asian noodle)


  1. Salt and Pepper each side of thawed chickenFullSizeRender 15
  2. Heat a nonstick skillet to high heat with EVO (Extra Virgin Olive Oil), once the oil is smoking or very thin in viscosity add the chicken, away from self. The chicken should sound like it is searing, you want to cook it for at least 3 minutes on both sides. Once that has been done the chicken should have a crustFullSizeRender 20
  3. After the chicken is done, set it aside to rest. Clean the skillet and add a teaspoon of EVO and add crushed garlic, as much or as little as you want.FullSizeRender 7
  4. Once the garlic is sautéed it is time to add in the zucchini, bell peppers, and spring onions. Add vegetable oil into a wok or deep frying pan on high heat. Add all of the vegetables and flash fry.  Once you have the texture you want, remove them from heat.  The longer the vegetables fry they can become soggy or soft. FullSizeRender 18
  5. Next chop and dice the chicken that has been resting, and add the juice that was left  on the cutting board. Toss and mix all ingredients. Add soy sauce (one tablespoon or so) and add a little bit of sesame oil.
  6. While all ingredients are soaking up all of the flavors, in a sauce pan, or stock pot add cold water about 3/4 full on high heat. Once the water is boiling, add in one bundle of Soba noodles (I used soba, however you could use Udon, or any type of Asian style noodles).FullSizeRender 19
  7. Lastly, combine all and put in a bowl or any type of dish you wish. To enhance or spice flavor you could add any type of seasoning, however, I enjoy Sriracha.FullSizeRender 8