Showing posts with label salmon. Show all posts
Showing posts with label salmon. Show all posts
Saturday, March 21, 2015
Cedar Planked Salmon Cooked in the CrockPot
Day 338.
I bought a cedar board a while ago, and planned on using it in the summer, but never got around to it. This is a fun way to cook fish in the crockpot---its different, and the cedar provides a hint of smokey and woodsy flavor to the fish. My kids love fish, and each ate a bunch, which thrilled me so much we got frozen yogurt for dessert.
The Ingredients.
--1 singe-use cedar plank, cut to size
--1 lb salmon
--2 limes
--1 tsp cumin
--1 tsp salt
--1 tsp garlic powder
--1 tsp rosemary
--1 tsp onion powder
--1 T honey
The Directions.
Have your amazing husband (or other handy-type person not scared of saws) cut the cedar plank to size. He cut the board to fit the 6 quart crockpot, but it fit in the 4 quart, too.Soak the plank in water for at least an hour.
While it is soaking, combine the dry spices in a bowl. Rub the salmon on all sides with the spice rub, and then drizzle on the
honey. Top with slices from 2 limes, and slide it all into a plastic storage bag. Refrigerate while the board is soaking---at least one hour, but overnight in the refrigerator is fine.When the time has passed, put the wet cedar plank into the bottom of your crockpot. Put the salmon (with the lime slices) directly on the board.
If you are using a great-big-huge crockpot, put a sheet of foil over the salmon and scrunch it down to create a smaller area for the steam and heat.
Cover and cook on low for 2 hours. Check the salmon---it should flake easily with a fork. If it doesnt, cook on low for an additional 30 minutes and check again.
The Verdict.
Moist, delicious fish. Ive cooked fish in the crock numerous times now, and each and every time Im blown away at how easy it is and how the fish remains moist and flaky---without a hint of fish smell in the house.
The cedar plank was fun, and it certainly is dramatic to serve the fish that way, but if you dont have one, the fish will be just as good wrapped in a foil packet.
other crockpot fish recipes:
foil packet tilapia
fillet of sole with pesto
salmon with a sweet and spicy rub
lemon and dill salmon with spinach
Sunday, March 8, 2015
Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach
One Serving Provides Over 2 g of DHA and EPA
On Friday I posted an article on the best fish and vegetarian sources of the omega 3 fatty acids, ALA, DHA and EPA. Since salmon was an excellent source of EPA and DHA, the omega fatty acids most beneficial to your health, I thought Id start the week by sharing a healthy and delicious salmon recipe.
Besides being rich in omega 3, this dish is high in protein. Salmon also provides a significant amount of niacin, vitamins B6 and B12 and selenium. Being very low in mercury, salmon can be enjoyed often. The spinach in this recipe is also a nutrient powerhouse being a very good source of vitamins A, C, E, K, thiamine, riboflavin, B6 and folate as well as the important minerals calcium, iron, magnesium, phosphorus, copper and manganese.
This recipe is best when thick slices of salmon are selected. Wild Atlantic salmon was used in calculating the recipes nutritional information. You can use farmed Atlantic salmon (it actually contains more DHA and EPA) but be sure the fish are farmed responsibly: not given antibiotics, growth hormones or artificial coloring, not genetically modified, not fed animal bi-products or grown in crowded pens. As I wrote on Friday, Whole Foods has very high standards for their farmed fish. Wild King salmon is also a nice thick and juicy fish to use in this recipe but its been difficult to find lately. Coho is typically pretty thin and drier than the other types of salmon so I dont recommend using it for this dish.
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Baked Atlantic Salmon with Roasted Onions and Cherry Tomatoes on Wilted Spinach [serves 2]
1 medium onion, thinly sliced (about 1 1/2 cups)
1 cup cherry tomatoes
2 teaspoons extra virgin olive oil
1 packed teaspoon chopped fresh thyme (or 1/2 teaspoon dried)
1/4 teaspoon sea salt plus a pinch for the spinach
2 teaspoons minced fresh garlic
2 teaspoons lemon zest
12 ounces Atlantic salmon cut into two thick fillets
2 tablespoons freshly squeezed lemon juice, divided
10 ounces fresh spinach
2 tablespoons water
Preheat the oven to 400 degrees. Place onion, tomatoes, olive oil, thyme, 1/4 teaspoon of salt, garlic and lemon zest in a shallow roasting pan and mix thoroughly. Rub the salmon fillets in the mixture until coated with oil and seasoning, remove from the pan and set aside (the vegetables will initially roast without the salmon). Spread out the onion mixture in the pan and roast in the oven for 15 minutes. Remove from the oven and place the salmon fillets on top of the roasted vegetables. Put 1 tablespoon of the lemon juice over the fillets. Place the pan back in the oven and cook for another 15 minutes or until the salmon flakes. While the salmon is cooking, place the spinach, water, 1 tablespoon of lemon juice and a pinch of salt in a covered pan and steam for a few minutes until the spinach wilts. Drain well and divide the spinach onto two plates. Cover the spinach with the roasted onions and cherry tomatoes and top each plate with a baked salmon fillet. Serve immediately.
Per serving: 384 calories, 15.5 g fat, 3.0 g saturated fat, 94 mg cholesterol, 40 g protein, 21.6 g carbohydrates, 6.3 g fiber, 3.5 g omega 3, 2.4 g DHA and EPA, and 0.8 g omega 6.
Friday, March 6, 2015
Baked Honey Mustard Coho Salmon Easy to Prepare and Full of DHA EPA B12 Selenium and More
Salmon Provides Vital Nutrients to your Diet
Cohos are in season and I’ve seen some pretty amazing deals lately. I usually buy a few pounds, slice the fillets in thin, 4 to 6 oz pieces and freeze some for later. Although summer is the ideal time for eating mostly raw fruits and vegetables, fish meals provide very important nutrients. In particular, EPA and DHA omega 3 fatty acids, vitamin B12, niacin, vitamin B6, selenium and phosphorus. Salmon is low in mercury so it can be enjoyed regularly.
EPA and DHA are the omega 3 fatty acids most beneficial to your health and are vital for brain development and maintaining healthy arteries. You cannot get EPA and DHA from plants. The body can convert ALA omega 3 into EPA and DHA but not everyone’s body does this efficiently. One half of the fat in the human brain is DHA. This nutrient is especially important for pregnant women for proper fetal development.
You also cannot get vitamin B12 from plants. So vegans MUST supplement with this vitamin or they may eventually suffer from megaloblastic anemia, nerve demyelinization and other nervous system problems like confusion and depression. This is a good reason for raw foodists to enjoy an occasional piece of salmon.
Six ounces of Coho salmon cooked with dry heat provides:
236 calories
8 g fat
2 g saturated fat
94 mg cholesterol
0 carbohydrates
0 fiber
40 grams protein
1.9 g omega 3
1.8 g EPA and DHA
0.1 g omega 6
13.6 mg niacin (68% DV)*
1 mg B6 (48% DV)
8.6 mcg B12 (142% DV)
64.6 mcg selenium (92% DV)
548 mg phosphorous (54% DV)
* for adults based on a 2,000 calorie reference diet. Source, Nutritiondata.com
Fast and Easy
With 5 minutes of preparation and less than 15 minutes cooking time, this may be one of the easiest recipes you will ever make. I served this to a dozen people last weekend so feel free to double, triple and quadruple the recipe. The only difference is, it may take an extra minute or so to cook when you have lots of salmon in the pan.
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Baked Honey Mustard Coho Salmon [serves 2]
3/4 pound wild Coho Salmon filet
1 teaspoon extra virgin olive oil
1 1/2 teaspoons Dijon mustard
2 teaspoons local honey
1/2 teaspoon freshly squeezed lemon juice
1/4 teaspoon salt
Freshly ground black pepper to taste
1 teaspoon fresh parsley, chopped -optional
Preheat oven to 400 degrees. Lightly grease a small baking dish with olive oil. Wash off the salmon and pat dry with a paper towel. Cut into 2 equal pieces. Rub the pieces briefly in the oiled pan skin side up to coat the salmon and then turn them skin side down. In a small cup, mix mustard, honey, lemon juice and sea salt until smooth. Spoon the mixture over the top and sides of the salmon. Bake for 12 minutes or until salmon flakes with a fork (do not over cook). Top with black pepper to taste and garnish with chopped parsley. Serve immediately.
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