In The Bender Kitchen: After Holiday Easy Clean Meal


NEW HAVEN, Conn. (WTNH) – Today Chef Plum shares with us an after holiday easy clean meal.

Pan roasted salmon with Brown rice spinach and citrus mint dressing


zest of 1 lemon and the juice

8 oz plain yogurt

1/2 cup cooked brown rice

3/4 cup baby spinach

salt and pepper

1 6 oz salmon filet

1 bunch fresh mint cleaned

sliced red chili

1 tsp olive oil


  • Put a pan on the stove on med high heat with the olive oil season the salmon with salt and pepper
  • When the pan has whips of smoke coming off it, carefully place the fish skin side up in the pan away from your body
  • In a blender place the juice, zest, mint, pinch of salt and yogurt and blend until nice and green and fragrent
  • Gently flip salmon and finish in a 400 degree oven for about 5 min
  • Put the rice on the plate and top with the fresh spinach, salmon and drizzle with sauce and garnish with the chili

For more information visit

WTNH NEWS8 provides commenting to allow for constructive discussion on the stories we cover. In order to comment here, you acknowledge you have read and agreed to our Terms of Service. Commenters who violate these terms, including use of vulgar language or racial slurs, will be banned. Please be respectful of the opinions of others. If you see an inappropriate comment, please flag it for our moderators to review. Also, you can now block any inappropriate user by simple selecting the drop down menu on the right of any comment and selection "Block User" from there.

Leave a Reply

Fill in your details below or click an icon to log in: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s