| 1. | Baked salmon with Southeast Asian marinade | Page 1 |
| 2. | Black Bean and Corn Salad | Page 1 |
| 3. | Grilled Salmon Sandwich | Page 1 |
How to Cook Salmon
Salmon is a good fish for people who don't like "fish", but like all fish, the final product is only as good as the fish is fresh. Unfortunately, most salmon is already cut into steaks and you can't examine the fish itself. If you are having a special meal, the solution is expensive: buy from a gourmet distributor. Most cities have at least one, but the price will be at least double what you'd pay in a supermarket.
If you want a more reasonable price but don't want to get stuck with nasty old fish, you have to have some chutzpah. Get the service person at the fish counter to put the salmon on a piece of butcher paper (or whatever they use for the initial wrapping), hold it right under your nose, and take a deep whiff. If it has a strong fish smell, hand it back and say "no thanks". You might get a slight look from the butcher (or more accurately, the fishmonger), who is used to customers being ignorant sheep who take whatever is available.
Baked salmon with Southeast Asian marinade
Ingredients
- 1/2 cup pineapple juice
- 2 garlic cloves, minced
- 1 teaspoon low-sodium soy sauce
- 1/4 teaspoon ground ginger
- 2 salmon fillets, each 4 ounces
- 1/4 teaspoon sesame oil
- Freshly ground black pepper, to taste
- 1 cup diced fresh fruit, such as pineapple, mango and papaya
Directions
In a small bowl, add the pineapple juice, garlic, soy sauce and ginger. Stir to mix evenly.
Arrange the salmon fillets in a small baking dish. Pour the pineapple juice mixture over the top. Put in the refrigerator and marinate for 1 hour. Turn the salmon periodically as needed.
Preheat the oven to 375 F. Lightly coat 2 squares of aluminum foil with cooking spray. Place the marinated salmon fillets on the aluminum foil. Drizzle each with 1/8 teaspoon sesame oil. Sprinkle with pepper and top each with 1/2 cup diced fruit.
Wrap the foil around the salmon, folding the edges down to seal. Bake until the fish is opaque throughout when tested with the tip of a knife, about 10 minutes on each side. Transfer the salmon to warmed individual plates and serve immediately.
Nutritional Analysis(per serving)
- Serving size: 1 fillet
- Calories: 310
- Protein: 23 g
- Carbohydrate: 24 g
- Fiber: 1 g
- Total fat: 13 g
- Saturated fat: 3 g
- Trans fats: 0 mg
- Monounsaturated fat 4 g
- Omega 3 oils: 9 mg
- Sodium: 174 mg
- Potassium: 591 mg
Black Bean and Corn Salad
This recipe is very easy to make, delicious, and extremely healthy. Lots of fiber from those yummy black beans! It's extra nice because, except for the fresh tomatoes, you can make it a day or two in advance-- actually, some time in the refrigerator will give the cilantro and cumin flavors time to blend better. I'd advise having enough tomato in the fridge, then chopping and adding it just before you serve it.
- Serves 4
- 2 cups black beans, drained
- 16 oz. can corn, drained
- 6 tablespoons fresh lime juice (or juice of one lime)
- 5 tablespoons olive oil
- 1/4 cup red onion, minced
- 1/4 cup scallions, minced
- 1/8 cup cilantro, minced
- 1 1/2 teaspoons cumin
- 1/2 cup chopped tomatoes
- salt
- pepper
- Mix all ingredients, except tomatoes, together.Add salt and pepper, to taste. Cover and chill. Shortly before serving,toss in tomatoes. This can be made a day ahead of time.
Grilled Salmon on Gourmet Bread
Ingredients
- 4 salmon fillets, each 4 ounces
- 2 1/2 tablespoons Italian seasoning
- 1/2 cup reduced-fat mayonnaise
- 1 tablespoon chopped fresh basil
- 8 slices sourdough bread
- 1 tomato, thinly sliced
- 4 butter (Boston) lettuce leaves
Directions
Prepare a hot fire in a charcoal grill or heat a gas grill or broiler. Away from the heat source, lightly coat the grill rack or broiler pan with cooking spray. Position the cooking rack 4 to 6 inches from the heat source.
Sprinkle the salmon fillets with Italian seasoning. Place the fillets on the grill rack or broiler pan and grill or broil until the fish is opaque throughout when tested with the tip of a knife, about 15 to 20 minutes.
In a small bowl, mix together the mayonnaise and basil. Spread on each slice of the sourdough bread. Place salmon on a slice of bread and top with tomato and lettuce and another slice of bread. Serve immediately.
Nutritional Analysis(per serving)
- Calories: 368
- Protein: 23 g
- Carbohydrate: 39 g
- Fiber: 3 g
- Total fat: 12 g
- Saturated fat: 2 g
- Monounsaturated fat: 4 g
- Omega 3 fats: 9 g
- Trans fats: 0 mg
- Calcium 61 mg
- Sodium 601 mg
- Potassium 692 mg
