Fishing for salmon. (Healthy Cook).Want to work more omega-3 fats into your diet? Then eat more salmon. You won't find a richer source. And you won't find better recipes than these three, which were created for Nutrition Action Healthletter by Larissa Fain fain adv. 1. Happily; gladly: "I would fain improve every opportunity to wonder and worship, as a sunflower welcomes the light" Henry David Thoreau. 2. , who conducts customized cooking classes in the Washington, D.C., area.
Savory Spanish Style
Encrusted Salmon
1 3 lb. salmon fillet
3 cloves garlic
3/4 cup walnuts
1 cup fresh cilantro, washed and
dried
2 Tbs. olive oil
1 tsp. kosher salt
pepper to taste
Preheat the oven to 450[degrees]F. Place the
garlic in a food processor and mince.
Add the walnuts and process until fine.
Add the cilantro and process until the
mixture turns to a thick, green paste.
Continue to process while slowly drizzling
in the olive oil.
Place the salmon on a cookie sheet
covered with foil. Salt and pepper the
fish and spread the paste evenly over
it. Place the sheet in the oven and
bake for 15 to 20 minutes, until the
fish flakes easily with a fork. Serve
immediately. Serves 6.
PER SERVING
Calories: 450
Total Fat: 27 grams
Saturated Fat: 4 grams
Omega-3 Fat: 5 grams
Protein: 47 grams
Sodium: 410 mg
Cholesterol: 125 mg
Carbohydrates: 2 grams
Fiber: 1 gram
Salmon with Roasted roast v. roast·ed, roast·ing, roasts v.tr. 1. To cook with dry heat, as in an oven or near hot coals. 2. To dry, brown, or parch by exposing to heat. 3. Red Pepper red pepper: see pepper. Coulis cou·lis n. A thick sauce made of puréed fruit or vegetables: raspberry coulis. [French, strained liquid, from Old French couleis, from Vulgar Latin or Sun-dried Tomato Tapenade ta·pé·nade n. A spread of Provençal origin consisting of capers, black olives, and anchovies puréed with olive oil. [French, from Provençal tapéno, capers.] Noun 1. 1 3 lb. salmon fillet fillet /fil·let/ (fil´et) 1. a loop, as of cord or tape, for making traction on the fetus. 2. in the nervous system, a long band of nerve fibers. fil·let n. 1. Preheat pre·heat tr.v. pre·heat·ed, pre·heat·ing, pre·heats To heat (an oven, for example) beforehand. pre·heat  er n. the oven to 450[degrees]F. Wrap the salmon in aluminum foil Noun 1. aluminum foil - foil made of aluminumaluminium foil, tin foil foil - a piece of thin and flexible sheet metal; "the photographic film was wrapped in foil" and bake for 15 minutes, until the fish flakes This article is about the structures used for drying cod; for the flaked foods given to aquarium fish, see fish food. A fish flake is a platform built on poles and spread with boughs for drying cod-fish on the foreshore of fishing villages and small towns in rural easily with a fork. Cut into six equal pieces and serve with either the Coulis or the Tapenade. (You can also use either topping to dress up any white-fleshed fish, as well as shellfish shellfish, popular name for certain edible mollusks (see Mollusca), e.g., oysters, clams, and scallops, and for certain edible crustaceans, e.g., crabs, lobsters, and shrimps. All are aquatic invertebrates with shells; they are not fish. , chicken, or pasta.) Serves 6.
Roasted Red Pepper Coulis
6 roasted red bell peppers, bottled
1 Tbs. white vinegar or lime juice
2 cloves fresh garlic
2 Tbs. fresh cilantro
2 Tbs. olive oil
1/4 tsp. salt
pepper to taste
Place the peppers in a blender or food
processor, add the remaining ingredients,
and puree. Put 1/2 cup of the
coulis on a plate and top with one
piece of the salmon.
Note: If you want to use fresh peppers,
place them on a broiler pan in a
pre-heated broiler about 3 inches from
the heat. Blacken them on both sides.
Transfer the peppers to a bowl, sprinkle
with a few drops of water, and cover
the bowl with plastic wrap. After 15
minutes you can easily peel off the
skin and core the peppers.
PER SERVING (including the salmon)
Calories: 400
Total Fat: 19 grams
Saturated Fat: 3 grams
Omega-3 Fat: 4 grams
Protein: 46 grams
Sodium: 200 mg
Cholesterol: 125 mg
Carbohydrates: 8 grams
Fiber: 2 grams
Sun-dried Tomato Tapenade
1/2 cup sun-dried tomatoes, dry
packed
1 1/2 cups kalamata olives, pitted
2 Tbs. capers
1 clove garlic, crushed (optional)
3 Tbs. fresh thyme leaves
2 Tbs. olive oil
Place the tomatoes in a bowl and cover
them with boiling water. Let them
rest 20 to 30 minutes, or until soft.
Drain. Add the tomatoes, olives,
capers, and garlic to a food processor.
Process for about one minute, or until
a paste starts to form. Add the thyme
and pulse two or three times, until the
thyme is incorporated. Drizzle the
olive oil over the top of the mixture
and process until well blended. Scrape
the tapenade into a small bowl and
refrigerate until ready to use. Spread
2 Tbs. of the tapenade evenly over one
piece of the salmon.
PER SERVING (including the salmon)
Calories: 430
Total Fat: 24 grams
Saturated Fat: 3 grams
Omega-3 Fat: 4 grams
Protein: 46 grams
Sodium: 610 mg
Cholesterol: 125 mg
Carbohydrates: 6 grams
Fiber: 2 grams
|
|
||||||||||||||
Printer friendly
Cite/link
Email
Feedback
Reader Opinion