Simple Salmon Dinner

One of the nicest things about salmon is the ease in cooking it. You can buy it in filet or steak form (or even the whole fish if you would like). Salmon is low in calories and saturated fat and provides a great source of protein and the very important omega-3 fatty acids. Omega-3 fatty acids are essential fatty acids which means that the body cannot make them and they must be ingested via good natural sources. Chinook and sockeye salmon have a higher fatty content than other varieties and therefore are richer in omega-3 fatty acids. A 4 ounce serving of salmon provides 100% RDA of vitamin D and 87% of your required omega-3s. In addition, salmon is a great source for several of the B vitamins. Other types of oily fish that provide a good nutrient source include bonito, mackeral, trout, tuna, farmed Arctic char, and sardines to name a few.

Broiled Salmon Filet
This simple preparation of salmon provides a standard by which you can cook other oily fishes as well. Alternate toppings may be used, such as fruit salsas or herb dressings, but the basic lemon wedge squeezed over top is best to bring out the delicious flavor of a wild-caught salmon.

serves:  1                    prep and cook time:  15 minutes

1 -4 oz. salmon filet (salmon steaks are okay too)
Salt and pepper
Lemon wedges

Set oven temperature to broil. Place the salmon, skin side down, on a piece of foil on a pan suitable for broiling. Season the fish lightly with salt and pepper. Cook until fish flakes at thickest part when prodded with a fork. For a ½-1 inch thick filet that is about 3 inches from the heat source, the cooking time is about 5-10 minutes and you don’t need to turn the fish. The skin often sticks to the foil, so this makes for easy clean-up. Carefully lift up the salmon leaving the skin behind. Plate the salmon and serve with lemon wedges.

Calories offered are approximately 245 calories.

You can use the same foil technique for the outdoor barbecue. Place your salmon skin-side down on a piece of foil. Squeeze lemon juice over the fish and season with salt and pepper. You may use other herbs or spices as you wish. Fold up the foil around the fish and seal it to enclose the fish. Place on a hot barbecue grill and cook for about 10 minutes. Wait until it cools slightly before opening the foil packet. Enjoy your salmon!

Menu Suggestion:

4 ounce salmon filet seasoned with salt and pepper,

broiled, lemon juice squeezed over top
1 cup cucumber slices, sprinkled with rice vinegar

and seasoned with salt and pepper
5 asparagus spears, grilled or steamed, seasoned
½ cup carrot coins sauteed with 1 teaspoon olive oil

and gresh garlic, broth added to pan if needed
½ cup steamed brown rice or

½ cup steamed sliced new potatoes

 

Calorie count: 430 calories

- Kim Fielding