Saturday, January 22, 2011

Salmon: Two Great Ways To Get Your Omega 3’s

I am cooking healthy now and cannot afford a weekend cheat until I lose the weight I gained over Christmas.

Tonight, I had a slice of salmon – exactly 3 ounces – and cooked it on my indoor grill. What would I do without it as it is one of the healthiest methods of cooking? I put a little black bean sauce on it for the last 5 minutes of cooking.

Paired with a small steamed potato – topped with a tiny bit of blue cheese for flavor – and a bowl of slightly steamed spinach with a touch of vinegar, this meal reminded me why I eat this way to begin with. Not only did I feel healthy when I finished it but the flavors were actually delicious.

I will eat salmon at least once a week because of the omega-3 fatty acids, which our bodies need but cannot generate. In fact, one of my resolutions this year is to eat more fish. I say it every year but this year I am actually going to try to do it and so far so good.

Salmon is also great with a little olive oil and stone ground mustard drizzled over it when it comes off the grill. I also love the recipe below, which can be changed up depending on what you have in your refrigerator.

Bon Appetit!

I cook it on the grill – inside or out – as it is one of the easiest and healthiest ways of preparing it. If you broil it, keep it about 4 inches from flame.

Depending on how thick it is cook -

1/2 to 3/4 inch thick for 5 to 8 minutes

1 to 1 1/2 inches thick for 8 to 12 minutes

You’ll train your eye to tell when it’s done by the color. In the mean time cheat and use a fork.

King (aka chinook), sockeye (aka red), and coho (aka silver) are the most enjoyable types of salmon.

Grilled Salmon with Spicy Honey Sauce

2 tablespoons pine nuts, toasted

1 tablespoon honey

2 tablespoons fresh lemon juice

1/4 cup olive oil

2 cloves garlic, minced

1 small red chile or 1 medium jalapeno, chopped

4 skinless salmon fillets, 4 ounces each

1/4 cup red bell pepper, diced

1/4 cup yellow bell pepper, diced

1/4 cup watercress leaves, chopped

1 tablespoon balsamic vinegar

1 tablespoon olive oil

Salt and ground white pepper, to taste

Place pine nuts, honey, lemon juice, 1/4 cup olive oil, garlic, and chile in a blender and process until the mixture is pureed. Spoon the sauce over the salmon, and turn to coat. Cover and refrigerate overnight or for at least 4 hours, turning twice.

Place bell peppers and watercress in a bowl. Toss with vinegar and 1 tablespoon olive oil. Cover and refrigerate while the salmon cooks.

Oil the grill rack and preheat the grill to medium-high. Remove the salmon from the marinade, reserving the marinade. Sprinkle the salmon with salt and pepper on both sides.

Place the salmon on the grill rack and grill until opaque throughout. Brush occasionally with the marinade.

Garnish with pepper and watercress mixture before serving