100 Ways of EarthFit- Day 77: Something Fishy About Dinner

I continuously brag about my good fortune of living in the Pacific Northwest where great food is always at my fingertips.  The seafood choices are no exception, especially the beautiful “steak of the sea”, salmon!  

Salmon has been considered one of the healthiest foods, and getting it fresh and local here in Washington ensures it is one of the more sustainable proteins around as well.  This is where I feel so fortunate.  A great and healthy food that is also safe for the environment, AND I can feel good about supporting local business and fishermen?  Geez, sign me up!

I have a variety of salmon recipes that are tried and true for me.  Here are a few of my favorites, and hopefully you’ll think it’s time to make dinner a little fishy soon, too.

Blackened Salmon and Veggies

• 2 salmon fillets
• 1 tsp each of thyme, rosemary, and sage
• 1/2 tsp each garlic powder and salt
• 1/8 tsp each of cayenne pepper and black pepper
• 2 T lime juice
• 1 T each lemon juice, onion juice, and olive oil
• Huge choice of veggies- squash, tomatoes, red onion, potatoes, corn, green peppers, whole mushrooms, broccoli, cauliflower, asparagus, brussels sprouts, or whatever other veggies you can think of- all cut into approximately 1-inch pieces

1.  Preheat broiler
2. In small bowl, mix spices, garlic powder, salt, and peppers together
3. Cut salmon fillets into 1-inch pieces (you can keep the skin on).  In a large container that has a lid, combine salmon, veggies, spice mixture, and juices and olive oil.  Toss to coat.
4. Spread the vegetable salmon mixture onto a large baking sheet.  Place in oven for 20 minutes, pulling out halfway through cooking to turn over the vegetables

Serves 4

Nutritional Information, per serving
Calories: 188
Fat: 5.5 g
Carbohydrates: 31 g
Protein: 15 g
The carbs and calories will vary depending on how many veggies and how much of the veggies you include.  This information is an estimate

Chipotle-Maple Salmon

• 4 salmon fillets
• For the salmon rub-
  • 1 tsp each paprika and brown sugar
  • 1/2 tsp each of chili powder and salt
  • 1/8 tsp cayenne pepper
  • 1/4 tsp cumin
• 1/4 C maple syrup

1. Preheat broiler
2. Combine all salmon rub ingredients in a small container with a lid.  Shake to mix
3. Rub spice mixture on top side of each salmon fillet
4. Brush olive oil on a broiler pan, place fillets on pan and broil for 7-8 minutes
5. Remove from the oven, cut slits down the center of each fillet.  Brush or pour maple syrup evenly over each fillet
6. Return to oven and broil for another 3 minutes

Serves 4

Nutritional Information, per serving
Calories: 385
Fat: 15 g
Carbohydrates: 7 g
Protein: 27 g

Salmon with Red Pepper Pesto

• 4 salmon fillets
• 1 1/2 tsp salt, divided
• 1/4 tsp black pepper
• 1 C chopped roasted red pepper
• 1/4 C tomato sauce
• 1 tsp olive oil
• 1 C almonds
• 1 garlic clove, minced

1.  Preheat skillet over medium-high heat.  Sprinkle fillets evenly with 1/2 tsp of salt.  Brush olive oil onto skillet, and arrange fillets in pan.  Cook for 5 minutes each side.
2. While fish cooks, combine remaining salt, pepper, and rest of the ingredients into a blender, food processor, or ninja (my best friend in the kitchen!).  Process until consistency is smooth.
3. Plate salmon and serve pesto either on top or in a side dish.

Serves 4

Nutritional Information, per serving
Calories: 300
Fat: 17 g
Carbohydrates: 3 g
Protein: 34 g

Any of these recipes can be easily modified to change from the oven to the grill.  And with grilling season upon us, it is a terrific time to try out these flavors with our favorite fish of the Northwest!

Happy eatings!