Tag Archives: Cooking

Salmon Poke Recipe


We know that preparing our own food is a great way to have control over what we eat. We know that eating good quality food has a good effect on our health. However, often we find ourselves thinking “I know I should eat better, but I don’t know WHAT to make!” At FitMentality, we like to share ideas on what you may want to rustle up in your kitchen. As written in previous articles, just because one likes to eat a healthy diet meant to aid us in creating/sustaining strong/healthy bodies, does not mean we do not love food. On the contrary, we love how making good (tasting and quality) makes us feel great.

Tom Lee is a business development associate for the Santa Barbara Fish Market where you can support local fishermen and buy fresh seafood online or buy fresh fish online. He stopped by FM to share his own recipe.  Since I, myself, have little experience in the seafood realm of the culinary arts, I was excited to welcome Tom for a guest post. Enjoy.


Homemade Salmon Poke



If you’re new to Poke dishes, it is basically a very simple dish that consists of raw fish “marinated” in a soy sauce based sauce. This recipe is a twist on the more popular Hawaiian dish of Ahi (Tuna) Poke. The only difference in this recipe is that salmon is used instead of tuna and that no avocado is used. Tuna is a much lighter tasting fish and avocado gives Ahi Poke a more buttery taste. However, salmon is little bit more fatty (containing lots of healthy Omega-3 fatty acids) and avocados in this dish might make it too rich tasting.





Since this dish uses raw fish, only the freshest fish will do. When purchasing, always try and perform a smell test. Fresh fish should never have any type of “fishy” smell to it. Also when purchasing, make sure to ask your salmon fillet to be de-boned and skinned. Once you have your salmon fillet, it’s all down hill from here. The roasted sesame seeds, sesame oil, and soy sauce can usually be found in the Asian section of your local grocery store.



This is a pretty easy dish to make, even if you have little experience in the kitchen. You only need to cut 3 things and mix together the rest of the measured ingredients. Remember to keep the fish cold (refrigerated) until it’s time to cut it and mix with the rest of the ingredients. After everything is mixed, letting it sit for a few minutes will really let all of the flavors soak into the salmon. Salmon Poke can be eaten by itself, but many prefer it to be served on bread chips or crackers. Healthier alternatives would be to serve it on top of cucumber slices or whole-wheat crackers. 


8 Ounces King Salmon
¼ Cup Shallots

¼ Cup Green Onions
½ Roasted Sesame Seeds
¼ Teaspoon Siracha Garlic Chili Sauce
1 ½  Tablespoon Low Sodium Soy Sauce
Few Drops of  Sesame Oil


1. Chop enough green onions to fill up a ¼ cup.

2. Thinly slice enough shallots to fill up a ¼ cup.

3. Cut up the skinless salmon fillet into small pieces, about the size of ¼” cubes.

4. Put all of the ingredients into a small bowl and mix together. You want to do this gently so you do not squish and mash the fish.

5. Let sit for about 15 minutes in the refrigerator before serving. 


You may be thinking “Wait, raw fish?” Is this safe? I asked Tom to address this concern. He explained the following:


Eating any type of meat, such as chicken, pork, or even steak can have risks. Seafood is no exception. In this case with salmon, we have a few things to check to make sure the food we are eating is safe. First off, there are two types of fish that can be eaten raw: sashimi grade fish and fresh grade fish. Sashimi quality fish means the fish has been frozen at a very cold temperature for a set amount of time, usually a few days or more. This is done in order to kill off any parasites. Fresh fish is fish that has never been frozen. From a quality fish department, there is no difference in taste from sashimi grade and fresh grade fish. The only worry would be parasites. With that said, it should be noted that a good fish market will have quality fishmongers who can easily spot out parasites and remove them from the fish. The second main concern is bacteria. A cold environment prevents bacteria from growing on fish. When buying fish, it is always good to ask for ice to accompany your purchase until you reach home. When cutting the fish, make sure you do it as quick as possible, and then return the fish to the refrigerator until needed. Lastly, the smell of fish is a great indicator of freshness. It’s a strange statement to make, but fresh fish should not smell fishy. Fresh fish should have a relatively low scent. If there is any scent it should be a light ocean scent. Often times you can ask a fishmonger to smell the fish before you buy it. If it smells bad at all, don’t buy it. I personally have been eating raw fish for at least 10 years now, both fresh and sashimi grade. Not once have I gotten sick. Stick to a reputable and quality fish market and you shouldn’t have any problems!

As with any food preparation, one must take responsibility over what we choose to prepare and how we choose to do so. FitMentality assumes no responsibility over options written about on our website. We simple share what has worked for us, so that we each may make our own decisions. As always, consult with your doctor before making fitness/diet adjustments.

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Home made nutrition bars

Protein bars. Energy bars. Nutrition bars. We have all bought them at one time or another. They are a great snack or meal replacement if you can’t quite sit down for a meal at that time. The problem is, the ingredient list on these bars is usually bigger than the number of dudes watching the Victoria’s Secret fashion show! As a general rule, we want to buy products that have less ingredients. Why? Because the more ingredients a food has, the less likely it is to be natural and fresh from the source. Also, many bars are filled with additives and preservatives that we know are harmful to our bodies. Not to mention artificial sweeteners that have been found to cause disease. Ew, disease. Wahh wahh wahhh.

What if you were able to make this type of bar yourself? Now that would be awesome. You would know exactly what ingredients went into the bars, because you were the one controlling them!  This way, you get the job done with good food that didn’t have unknown ingredients from random parts of the world.

I recently had a chance to catch up with my good friend Sham Sanghera, CEO of Inspired Wellness. Sham has been a big inspiration on my journey of learning about nutrition and fitness and he has changed many lives through his company. We have worked with each other to trade info about fitness, nutrition and wellness since we both worked at the ARC Fitness Center at UC Davis. We met up a couple weeks ago and he introduced me to a recipe that he personally uses, as well as shares with his clients. FitMentality and Inspired Wellness will collaborate in the future, so we figured sharing a recipe here and there would be a great way to combine forces to bring wellness to the world. Kind of like super heroes. Yup, very similar to super heroes. Our capes are in the mail; just bought them from Amazon.

So here we go, homemade bars. They are awesome. I’m not sure if they have an official name, therefore, for now I will call them



2 cups almonds
1/2 cup flax meal (ground flax seeds)
1/2 cup dried fruit
1/2 cup almond butter
1/2 teaspoon sea salt
1/2 cup coconut oil
stevia (sweet plant extract, wayyy better than artificial sweeteners that have been found to cause cancer!)
1 table spoon vanilla extract

The stevia you can get at health food stores, such as Whole Foods. I bought the coconut oil and almonds/almond butter, sea salt at Trader Joes. However, other stores carry these products as well.

Blend the almonds, flax, fruit (I liked blueberries, Sham was a fan of dried cranberries), almond butter, sea salt in a food processor. A regular blender may or may not be able to handle the thickness of the almonds and almond butter. We have found that either a food processor or high powered blender (BlendTec or VitaMix) worked the best.

Take this combination of ingredients and put into a mixing bowl. Put the coconut oil into a container and microwave it for a few seconds. This helps because it turns it into liquid form, which is easier to mix. Mix in the coconut oil, sea salt, 5 or so drops of stevia (liquid or powder), and vanilla extract all together with the rest of the ingredients. The product is a bit thick so it may take a bit of elbow grease to mix it all together by hand. But hey, exercise is good! Or, if you randomly have a mixer used for baking, that can really help. I tried this recipe at home and used my dad’s mixer. It was much easier than mixing it by hand.

Once everything is all mixed up, spread it out onto a casserole type pan or container and let it sit in the fridge for a while (a half hour or so would be fine). The size of the pan you use and how thin you spread the ingredients will determine how thick your bars will be. Once the awesome bars have sat in the fridge for a bit, you can begin to cut them into the size you prefer.

They taste great and have great nutritional ingredients. You get the protein, calories, fat and fiber that your body needs to stay strong and healthy. The great thing about these bars is that they pretty dense. If you wanted to lose weight, one of these bars can keep you full for an extended period of time. Therefore, helping you to fight cravings or unnecessary food. If weight loss is not your goal, these still work great as part of a meal or quick snack throughout the day. Careful, just like with anything, don’t go overboard all in one day. Try to make them last, killer 😉

I like to keep them in tupperware so that I can take one or two out to take with me to work, as well as snack on when I’m at home.

Go ahead and try them out. Good for you and good tasting. Doesn’t get much better. Brought to you by Inspired Wellness and FitMentality.com.

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