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Kara Sewell: Feed Your Brain


We eat to keep our bodies healthy but what about our mind? “Feed Your Brain with Lula’s…O.W.N IT!” is about dealing with and serving a delicious meal that delivers macro and micro nutrients to your brain. A portion of the proceeds goes to Alzheimer’s Research.  The event will be held at New Riff Event Center on March 9. FOX19 NOW had Lori Pierce, ‘Lula’s for Lunch’ in studio to preview the event which will definitely include salmon and she’s sharing with her recipe with us.

Recipe:  Salmon Penne with Spinach, Tomatoes, Mushrooms and Onions

  • Lemon zest & juice, 1 lemon
  • Orange zest & Juice, 1 orange
  • Red Pepper Flakes, ¼ tsp
  • Salt, ½ tsp
  • Canola Oil,  1 TBS
  • Garlic, 2 cloves minced
  • Salmon Fillets, preference with skin, cut in 4 ounce portions
  • Pasta, 1box (12-16oz, your choice!)
  • Salt, 1 TBS
  • Vinegar, white or cider, 1tsp
  • Olive Oil, 1 TBS
  • Kosher Salt, 1tsp
  • Freshly cracked black pepper,  ½ tsp
  • Butter, ½ TBS (a large pat)
  • Canola Oil, 1 tbs
  • Onion, thinly sliced pole to pole, 1C
  • Mushrooms, 1 cup sliced
  • Seasoning salt, ¼ tsp


  • Chicken Broth, low sodium, 1 quart
  • Whipping Cream, 1 quart
  • Cherry or Grape Tomatoes, 1 cup halved
  • Garlic, 1 smashed clove
  • Dill,  2 big sprigs fresh or  1 tsp dry
  • Thyme, 4 sprigs fresh or  1 tsp dry
  • Paprika and Cayenne,  ½ tsp each
  • Fresh Baby Spinach, 4 cup packed


Preheat oven to 170.  Whisk all ingredients together except salmon fillets, then marinate filets in the mixture while you’re cooking the pasta and prepping your onions and mushrooms, below.

Bring water, salt and vinegar to boil, dump in pasta and cook till al dente according to package directions. Drain in colander, don’t rinse, and return to pot. 

Toss with these ingredients, cover pot to prevent drying out.

In a large sauté pan, heat butter and oil together over medium-high heat till melted and beginning to dance, throw in the mushrooms and onions and toss through the salt, spreading mixture around to make one layer. Don’t stir for 2-3 minutes, stir once and make a layer again.  Cook for 2-3 more minutes till mixture is beginning to brown.  Remove mixture to heat proof bowl.  Return pan to heat.

Remove salmon from marinade and pat dry, adding to hot pan.  Season tops with a little salt & pepper.  Cook till medium rare, flipping once, 3 minutes side one, 2 minutes after flipping.  Salmon should begin to flake with fork easily in the center, and center should be translucent. Remove to ovenproof platter and put in 170 degree oven, uncovered.

In same pan over medium high heat, dump all this, scraping up the fond (browning on bottom of pan).  Bring to simmer and reduce heat to keep the liquid simmering, and let reduce for 10-12 minutes by about half.  Add salt to taste.

Stir this in along with onion/mushrooms, until wilted, about 1 minute.  Skim ½ C sauce off of top & reserve. 

Divide pasta among bowls or plates, top with veggie cream sauce, then top with salmon, then drizzle with a bit of the reserved sauce. Garnish with leftover dill.

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