Eat More Fish.
Eating salmon or other fatty fish twice a week provides major heart-protective benefits associated with omega-3 fatty acids found in fish oils, according to the American Heart Association. Use these creative recipes to start incorporating more of this healthy fish into your weekly regimen.
Simple Grilled Salmon
"A simple soy sauce and brown sugar marinade, with hints of lemon and garlic, are the perfect salty-sweet complement to rich salmon fillets.
Even kids love this recipe!"
Even kids love this recipe!"
Grilled Salmon with Citrus Salsa Verde
Ingredients
Salsa:
2 large oranges
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup chopped fresh flat-leaf parsley
2 scallions, finely sliced
3 tablespoons chopped fresh mint leaves
2 tablespoons capers, rinsed, drained and coarsely chopped
2 tablespoons orange zest
1 teaspoon lemon zest
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
Salmon:
Vegetable or canola oil, for oiling the grill
4 (4 to 5-ounce) center cut salmon fillets, skinned, each about 3-inches square
2 tablespoons amber agave nectar
Kosher salt and freshly ground black pepper
Directions
For the salsa: Peel and trim the ends from each orange. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a medium bowl. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. Toss lightly and season with salt and pepper, to taste. Set aside.
For the salmon: Put a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with the agave nectar and season with salt and pepper, to taste. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. Transfer the salmon to a platter and allow to rest for 5 minutes.
Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment.
Per Serving: Calories 497; Total Fat 33 grams; Saturated Fat 6 grams; Protein 30 grams; Total Carbohydrate 19 grams; Sugar: 15 grams; Fiber 3 grams; Cholesterol 78 milligrams; Sodium 457 milligrams.
Salsa:
2 large oranges
1/4 cup extra-virgin olive oil
1/4 cup fresh lemon juice
1/2 cup chopped fresh flat-leaf parsley
2 scallions, finely sliced
3 tablespoons chopped fresh mint leaves
2 tablespoons capers, rinsed, drained and coarsely chopped
2 tablespoons orange zest
1 teaspoon lemon zest
1 teaspoon crushed red pepper flakes
Kosher salt and freshly ground black pepper
Salmon:
Vegetable or canola oil, for oiling the grill
4 (4 to 5-ounce) center cut salmon fillets, skinned, each about 3-inches square
2 tablespoons amber agave nectar
Kosher salt and freshly ground black pepper
Directions
For the salsa: Peel and trim the ends from each orange. Using a paring knife, cut along the membrane on both sides of each segment. Free the segments and add them to a medium bowl. Add the olive oil, lemon juice, parsley, scallions, mint, capers, orange zest, lemon zest, and red pepper flakes. Toss lightly and season with salt and pepper, to taste. Set aside.
For the salmon: Put a grill pan over medium-high heat or preheat a gas or charcoal grill. Brush the grilling rack with vegetable oil to keep the salmon from sticking. Brush the salmon on both sides with the agave nectar and season with salt and pepper, to taste. Grill until the fish flakes easily and is cooked through, about 3 to 4 minutes on each side. Transfer the salmon to a platter and allow to rest for 5 minutes.
Spoon the salsa verde on top of the salmon or serve on the side as an accompaniment.
Per Serving: Calories 497; Total Fat 33 grams; Saturated Fat 6 grams; Protein 30 grams; Total Carbohydrate 19 grams; Sugar: 15 grams; Fiber 3 grams; Cholesterol 78 milligrams; Sodium 457 milligrams.
Sesame Salmon with Green Onions and Lemon
Ingredients
- 4 (6-ounce) sustainable salmon fillets
- Cooking spray
- 2 tablespoons sesame seeds
- 2 tablespoons black sesame seeds
- 1/2 teaspoon salt, divided
- 1 tablespoon butter
- 1 tablespoon extra-virgin olive oil
- 2 cups (1-inch) slices green onions
- 5 thin lemon slices, halved
- 1/4 teaspoon black pepper
- 1 cup baby arugula
- Preheat oven to 400°.
- Arrange salmon in a single layer on a jelly-roll pan coated with cooking spray. Combine sesame seeds and 3/8 teaspoon salt; sprinkle evenly over flesh sides of fillets, pressing gently into fish. Bake at 400° for 14 minutes or until desired degree of cooking.
- Melt butter in a medium saucepan over medium heat. Add oil to pan; swirl. Add green onions; cook 2 minutes, stirring occasionally. Add lemon slices; cook 2 minutes. Sprinkle green onion mixture with remaining 1/8 teaspoon salt and pepper. Place 1 fillet on each of 4 plates. Place arugula in a medium bowl. Add green onion mixture to bowl with arugula; toss. Divide arugula mixture evenly among servings.
Pan-Roasted Salmon with Soy-Ginger Glaze.
- 1/4 cup soy sauce
- 1 teaspoon finely grated fresh ginger
- 1 teaspoon honey
- 1 teaspoon Dijon mustard
- 2 teaspoons extra-virgin olive oil
- Four 6-ounce skinless salmon fillets
- Freshly ground pepper
- Cilantro leaves, for garnish
- Preheat the oven to 350°. In a small saucepan, combine the soy sauce and ginger and bring to a simmer. Remove from heat and stir in the honey and mustard.
- Heat the olive oil in a large nonstick ovenproof skillet. Season the salmon with pepper and add it to the skillet, skinned side up. Cook over high heat until golden and crusty, 2 to 3 minutes. Turn the salmon and spoon the ginger-soy glaze on top. Transfer the skillet to the oven and bake the salmon for 5 minutes, or until cooked through. Using a slotted spatula, transfer the salmon fillets to plates, garnish with the cilantro and serve.
Fin Chaser
Lake Michigan Fishing Charters
1863 Lake Shore Rd. Grafton, Wisconsin, 53024
Phone: (262) 208-1012 email: finchaser2@yahoo.com
Located and fishing out of the most beautiful & cleanest Harbor on Lake Michigan. Wisconsin Salmon Fishing & Wisconsin Trout Fishing, Wisconsin Fishing Charters, Coho Salmon, Rainbow Trout, Brown Trout, and Lake Trout, Lake Michigan Salmon Charters, Salmon Fishing Charters Wisconsin, Charter Fishing Sheboygan, Charter Fishing Milwaukee, Wisconsin Charter Fishing for Chinook Salmon,
Lake Michigan Fishing Charters
1863 Lake Shore Rd. Grafton, Wisconsin, 53024
Phone: (262) 208-1012 email: finchaser2@yahoo.com
Located and fishing out of the most beautiful & cleanest Harbor on Lake Michigan. Wisconsin Salmon Fishing & Wisconsin Trout Fishing, Wisconsin Fishing Charters, Coho Salmon, Rainbow Trout, Brown Trout, and Lake Trout, Lake Michigan Salmon Charters, Salmon Fishing Charters Wisconsin, Charter Fishing Sheboygan, Charter Fishing Milwaukee, Wisconsin Charter Fishing for Chinook Salmon,
