Easy Salmon in Foil recipe + giveaway

Hope January is treating you well so far! In keeping with a lot of those New Year’s resolutions about eating healthier and making good choices with food, I’d like to introduce you to a fantastic local family run business and one of my favorite easy to make salmon recipes! 

I had the honor of meeting with Allison of Kenai Red Fish Company last fall to talk about sustainable salmon fishing and her family’s company. We met up at Water Avenue Coffee Company, a really cool coffee roaster in SE Portland. It was easy to get to for both of us and provided the perfect opportunity to chat and learn more about each other’s business. She really loves working for her family’s business and it shows. I learned more about sustainable fishing during our conversation and was impressed by the dedication Allison and the team at Kenai Red Fish Company have in both providing top quality product and sharing what they have learned with the community.


Allison Benson from Kenai Red Fish Company

This is Kenai Red Fish Company’s story, straight from Allison:

We offer the finest, premium wild Alaskan sockeye salmon direct from our boat to your table. We believe we are the only family in Oregon or Washington offering sockeye salmon from the Cook Inlet. Cook Inlet salmon – Kenai Reds – are sought after world wide, and considered one of the highest quality sockeye salmons in the world. The Cook Inlet is the body of water below Anchorage, Alaska.

We are proud to say that our Community Supported Fisher (CSF) now has over 200 customers after our 2013 season – Not bad for our first year!

Our vision is to bring the highest quality, sustainably harvested sockeye salmon to the tables of those who care about:
* a direct relationship with the fisherman
* healthy eating
* sustainable fishery practices
* active support of family small scale business
* the origins and handling of what they eat

Our Community Supported Fishery – Our Community Supported Fisher (CSF), Kenai Red Fish Company, was formed to provide house holds with shares of our salmon, very much like the Community Supported Agriculture (CSA) model for farm produce. We offer 10 lb and 20 lb shares of flash frozen, vacuum sealed, wild Alaskan sockeye salmon, that we deliver to your home in Portland and surrounding areas within 3 hours drive time.

Buying Clubs - In addition to our 10 lb and 20 lb shares, we are creating the “Buying Club” concept, an order of 100 lbs or more. A buying club is a group of people that meet one or more times a year, at a pre determined date, place, and time, to pick up their pre ordered salmon. By combining your order with like minded sea food lovers, it allows you to get our salmon at a whole sale price.

Our story - Clint Benson and family live in North East Portland. Clint and Bob Wolfe first met in Kasilof, AK (on the Kenai Peninsula) in 1980 as 19 year olds who hitchhiked from the lower 48, seeking a dream to become a commercial fisherman. Clint from Corvallis, Bob from Sacramento. For the next 10 years they worked together during the summers starting as dock crew at the cannery, eventually becoming deck hands on commercial salmon fishing boats in the Cook Inlet.

At that time Clint left commercial fishing, taking more traditional jobs in Portland, where he and Barbara raised three wonderful daughters.

Captain Bob never left Alaska, and has been commercial fishing in the waters of Cook Inlet for over 30 years.

In 2010, Clint rejoined Bob with an eye towards creating Kenai Red Fish Company. In 2012 it became official, and we are now completing our second year.

Clint "Skiffman" Benson - my dad, founder of Kenai Red Fish Co.

Clint “Skiffman” Benson – my dad, founder of Kenai Red Fish Co.


Fishing in our boat, the Aghileen over looking The Cook Inlet


Captain Bob Wolf


The process from catch to dock – Our wild Alaskan sockeye salmon are caught in the ocean waters of the Cook Inlet, having spent 2-4 years in the open sea. Once caught, our fish are bled and put into ice cold sea water and ice where they are stored until we reach the dock.

At the dock, our fish are put in large totes which again contain a sea water and ice combination, otherwise known as slush ice. We out 100-125 fish into each tote. The canneries will get 200-250 fish in each tote. At this point, they are immediately transported to a small, family owned processing facility where they are filleted, vacuum packed, and flash frozen at minus 30 to minus 40 degrees. This all happens, catch to final product, in 12-24 hours.

Transportation from Alaska to Portland – Our fish is transported to Portland within a freezer container on a barge and then stored in our local warehouse until delivered to our customers.

I had the chance to try a frozen filet myself and WOW, it was delicious! The quality of the salmon was unlike any frozen salmon filet I’d had. The color was bright pink and the texture was the similar (or the same!) to fresh fish when thawed.

The most beautiful frozen salmon filet – the picture does not do it justice!

With my sockeye salmon filet, I decided to make one of my favorite healthy, fast, and easy recipes – Salmon in Foil. Anyone can make this simple and tasty recipe, whether you’re a novice cook or have more experience in the kitchen. As long as you have the salmon thawed, you can prepare this in the oven and have it on the table in 30 minutes or less.


The ingredients


Easy Salmon in Foil
Serves 2
Simple, flavorful and delicious salmon - perfect for a healthy meal in 30 minutes or less!
Write a review
  1. 1 salmon filet (fresh or thawed), 1-2 Tbsp Olive Oil, 1 Lemon - sliced, 1/2 Tbsp Dried Dill, Salt and pepper to taste
  1. Preheat the oven to 400 degrees. Place a large rectangle of aluminum foil on a baking sheet. The foil should be large enough to fully seal in the filet. Put the salmon filet in the foil, skin side down. Drizzle the olive oil over the salmon. Sprinkle the dried dill evenly on the filet. Follow with sal and pepper to taste. Slice the lemon into thick slices and place on top of the salmon. Wrap the foil around, folding tightly on all edges to seal. Place the baking sheet in the oven. Bake for 15 minutes and remove a lemon slice from the middle of the filet to check for doneness. If done, the salmon will flake easily with a fork. If it is still dark pink in color, cook for another minute or two and check again. When salmon is done (flakes when tested with a fork) slice filet in half and serve. Serve with the baked lemon slices as a garnish. Delicious with brown rice and steamed vegetables.
  1. Can easily be doubled - two prepared salmon filets will fit side by side on a baking sheet.
Healthy Disney Family http://healthydisneyfamily.com/

Prepped and ready – just need to fold the foil


Securely wrap in foil to hold in the olive oil and won’t have to scrub your baking sheet


The finished product


Delicious served over brown rice! The filet made two servings.

If you’re in the Portland, Oregon Metro area – we have a giveaway just for you! Kenai Red Fish Company is generously giving 3 pounds of this delicious salmon to one of you!

They will deliver within the Portland metro area to the lucky winner so if you’re in Portland/SW Washington – enter below and good luck!

– Denise

a Rafflecopter giveaway


Follow Kenai Red Fish Company on Twitter @KenaiRedFishCo

Disclosure: I received the pictured salmon filet from Allison to try and I loved it so much I asked if they would sponsor a giveaway for my local readers. The opinions shared are 100% my own – this was truly delicious salmon, better than any I’ve bought before.

See Jane Run Seattle race coupon

If you’re looking for a fun race to do this summer in Seattle, WA – definitely check out the See Jane Run Women’s Half Marathon and 5k. This year it will be held on Sunday July 12, 2015. 

I ran the Half Marathon in 2014 as a Race Ambassador and loved it! The race starts and ends in Gas Works Park. The course was incredibly scenic, mostly flat, and very well supported. 

I’m happy to announce I got my official acceptance letter tonight and I’m a 2015 See Jane Run Seattle, WA Race Ambassador once again!

See Jane Run Race Ambassador

The See Jane Run race series is technically called a Women’s Half Marathon and 5k but it’s male friendly too! There were definitely guys out on the course and male or female – everyone was having fun :)


Here are some highlights from the 2014 race:

The starting line – the weather was sunny and perfect, not a cloud in the sky

A lovely view of Lake Union from the Half Marathon course

Happy to see Cyndi at the finish – we did it! Great post race refreshments too :)

Ready to sign up?

I have a special 25% off coupon code just for you!!!

Just enter coupon code SJRAMB258 when you register at this link: https://seejanerun.webconnex.com/seejanerunseattle2015

– Denise

We’re hosting a #DisneySide party!

Hi friends! Hope you are having a great week so far! I have been BUSY playing catch up since coming home from Dopey and I’m now in full on birthday party planning mode for Chase. One way we plan to celebrate by having a #DisneySide party with friends and family.

What’s a #DisneySide party? An opportunity to celebrate your love of Disney and Disney Parks with your family and friends!  I filled out a questionnaire and based on my answers, we were sent a Multi generational party kit. We plan to celebrate Chase’s big day with friends and family of all ages so it’s perfect for us.

Even if you didn’t receive a kit from Disney like we did, you can still join in the fun and host your very own Disney Side party!


Our Disney Side box has arrived! So excited to see what’s in it!!! I’ll post the contents once we open it :)

You can find out more information about Disney Side @Home Celebrations at DisneySideCelebrations.com. On the website, you will find lots of delicious Disney recipes, fun activities, theme ideas, and more! You can also follow along and interact by using the #DisneySide hashtag on Twitter, Instagram, and Facebook.

I’ll post pics of the contents of our Disney Side package once we open it!

– Denise

Disclaimer: This Disney Side package was sent free of charge to me in exchange for hosting a #DisneySide party and sharing on social media.

$50 Amazon Gift Card Giveaway

I’m teaming up with a great group of bloggers for a $50 Amazon.com gift card giveaway!

I love shopping on Amazon for everything from fitness gear to kitchen gadgets to pantry and lunchbox staples. Anytime I can shop from home and save myself a trip to the store, I appreciate the convenience and time saved. 

Enter below for your chance to win!

a Rafflecopter giveaway

Giveaway ends on 1/30/15. Best of luck to you! 

– Denise

Are you a blogger who wants to participate in giveaways like these to grow your blog? Click here to find out how you can join a totally awesome group of bloggers! This giveaway is hosted and prize will be fulfilled by OhMyGoshBeck.com. 

This blog and other blogs often use affiliate links. These links may provide compensation to the blogger for your purchase. I truly appreciate your support when you purchase through mine and I know other bloggers do too. Thank you :)

Giveaway Roundup and Princess!

If you love entering giveaways as much as I do, be sure to check out the Wednesday Giveaway Roundup over at Running With SD Mom!

Each week there are many fun fitness, running, and food related giveaways to enter to #winalltheprizes. If you’re a blogger, you can submit your giveaway on the linky too! It’s a great way to connect with other bloggers and find new blogs to read and enjoy.

Giveaway Roundup - HealthyDisneyFamily.com

Today I’m doing laundry and catching up with 1001 things on my to do list since flying home on Monday night from the runDisney Dopey Challenge in Florida.

I’m feeling pretty good pain wise. I’m just experiencing a little soreness in my back and mild intermittent soreness in my foot. I’m glad I switched to the Hal Higdon Dopey Training plan. Most of all, I’m happy I didn’t let my ego get in the way and slowed my pace down, listening to my body. I think that’s what helping me recover so quickly.

I’m taking a break from running and resting up for the rest of this week. I’m focusing on healthy eating and gentle stretching to support my body’s efforts to heal and repair from my 48.6 miles of fun :)

Next month I fly back to Florida to take part in my first Walt Disney World Princess Half Marathon Weekend. I’ll be running the 10k and Half Marathon to complete my first Glass Slipper Challenge!

I saw the medals at the WDW Marathon Expo and WOW they are GORGEOUS! (Note: they are silver not gold in color)

Here they are:

2015 runDisney Princess and Tink medals HealthyDisneyFamily.com

2015 Princess Half Marathon Weekend medals – Glass Slipper Challenge, Princess Half, and Enchanted 10K, Pink Coast to Coast, and Tinker Bell Half and 10K medals


2015 runDisney Princess and Tink medals HealthyDisneyFamily.com

2015 Enchanted 10K – Princess Half Marathon



2015 Princess Half Marathon


2015 Glass Slipper Challenge medal – Princess Half Marathon

Are you running in any of the 2015 Princess Half Marathon races? Hope to see you there!

– Denise

2015 Walt Disney World Marathon

Hi friends! I just flew home last night from an AMAZING week at Walt Disney World where I completed the runDisney WDW 5k, WDW 10k, WDW Half Marathon, and WDW Marathon.

I am officially a Dopey Challenge and Goofy Challenge finisher!!!

I also got to attend two fun blogger meetups where I got to meet a some of my favorite bloggers and made some wonderful new friends! I posted on Twitter and Instagram while on the road (my two favorite forms of social media!) and I will post more here soon.

In 2012, I set the goal of completing the Goofy Challenge – WDW Half Marathon and Full – in 2015 to celebrate my 100+ pound weight loss. When I learned about the Dopey Challenge – adding in the 5k and 10k to run all the WDW Marathon races – I upgraded my goal. I knew I’d have to train even harder to run those 2 extra days but I felt like it was something I could do, even though it would take a ton of commitment and dedication.

It wasn’t easy to train for the Dopey Challenge, especially with plantar fasciitis in my right foot, but I kept at it and never gave up. I used all the coping strategies I could find to get though the discomfort and pain. I knew that training time on my feet was critical so I could finish all the races. Training injured also made me change my strategy for running the races too. Since I would need to slow down and not push my pace, I decided to have fun and stop for more pictures with characters. I wanted to fully enjoy every minute of the Walt Disney World Marathon experience. :)

Here are some highlights from Sunday’s Marathon:

2015 runDisney Walt Disney World Marathon Dopey Challenge and Goofy Challenge - HealthyDisneyFamily.com 2015 runDisney Walt Disney World Marathon Dopey Challenge and Goofy Challenge - HealthyDisneyFamily.com 2015 runDisney Walt Disney World Marathon Dopey Challenge and Goofy Challenge - HealthyDisneyFamily.com 2015 runDisney Walt Disney World Marathon Dopey Challenge and Goofy Challenge - HealthyDisneyFamily.com 2015 runDisney Walt Disney World Marathon Dopey Challenge and Goofy Challenge - HealthyDisneyFamily.com

Running all of the WDW Marathon Weekend – Dopey Challenge races was an unforgettable, magical experience and I am SO HAPPY I did it!!! Congrats to everyone who ran in the Walt Disney World Marathon races! :)

– Denise

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