Three easy, healthy dinner recipes with broiled salmonPosted: February 4, 2011
Broiled salmon is one of my favorite, easy dinners. It only takes 10 minutes, and is wonderful over or next to almost any green or grain.
Salmon is one of the steaks of the sea. It’s not a fishy fish – to the point that you can serve it with red or white wine, whereas most fish call for white. I prefer it with a buttery Chardonnay, or a mild Merlot.
Let’s talk about a few of the reasons why salmon is so great for you.
A four-ounce serving of salmon is full of important nutrients including omega-3 fatty acids – which our bodies need but cannot generate, and a full day’s serving of vitamin D. Add to that some B12, niacin, selenium, B6 and magnesium, and we’re talking about a pretty packed four-ounces. Honestly, it would be worth it for the omega-3’s alone. They prevent against heart disease, cancer, arthritis, stroke, depression, and even Alzheimer’s.
Yes, salmon has fat, but it’s the “good fat” you hear people talking about. It’s natural, not added or processed.
If you can get your hands on wild salmon rather than farmed, you’ll get the best, most nutritious bang for your buck (you won’t even have to think about mercury levels), so don’t turn your nose up to the fresh fishermen at a market.
HOW TO BROIL SALMON
I prefer cooking salmon in the broiler because both the cooking and the clean up are a snap, and the flavor never comes out fishy.
How much should you buy? 4oz/pp comes out to 1lb/500 grams for a family of 4
Cover your pan with foil, but do not spray with oil.
Leaving the skin on, squeeze fresh lemon juice over the salmon.
Sprinkle with one of the following: Chef Paul Prudhomme’s Seafood Magic, Thyme, or Blackened Seasoning
Broil the salmon for 10 minutes. – Like steak, it’s okay if salmon is not completely cooked through because the inside hasn’t been exposed; but, if you want to cook it for longer, do so in two minute increments – you don’t want it dry out by overcooking it. Ten minutes cooks most cuts thru perfectly, so only add time if the steaks are really thick.
Once the salmon is out of the broiler, it should be very easy to run a butter knife in-between the skin and the meat to separate the two. Because you didn’t grease the foil, the skin should stick to it, so remove the salmon meat and discard the foil and skin. Serve it with one of the following, or your own favorite salmon side.
SALMON SIDE RECIPES
Salad with broiled salmon
One of our favorite salads uses your favorite Asian dressing (I like Tsunami brand – especially Wasabi flavor, although it’s high in sodium), with avocado, toasted sesame seeds a little green onion.
You could also serve it with orange vinaigrette:
1/3 cup freshly squeezed orange juice
2 Tbsp. good balsamic
1 Tbsp. Dijon mustard
2 tsp. honey
1 Tbsp. olive oil
Salad with quinoa, spinach and bacon and feta/parmesan:
Prepare quinoa as directed.
In a skillet, cook 3 slices of bacon until crisp. Remove and crumble.
Drain your skillet, but don’t clean it. Add half a bag of spinach and wilt over low heat.
Add quinoa and bacon to the skillet with the spinach and stir in ¼ cup of either crumbled feta or grated Parmesan.
Once quinoa mixture is heated through, dish it up topped with your salmon fillets.
Salmon with broccoli or asparagus:
Steam broccoli/asparagus until cooked, but mostly firm
In a skillet, heat up 1 ½ Tbsps of butter/olive oil.
Add two garlic cloves (minced); let sauté for 1 minute, then and 3 Tbsps of lemon juice and your vegetable. Cook for about two minutes while stirring to coat. Sprinkle with a little sea salt and cracked pepper and serve next to your salmon fillet.