Are you looking for a way to introduce more seafood into your repertoire? The American Heart Association recommends eating fish, particularly fatty fish like salmon which are high in omega-3 fatty acids, twice a week to improve heart health.
Here is an amazingly easy salmon dish that is fast, flavorful, and fabulous. The entire meal can be on the table in 30 minutes, including prep time. I absolutely love this dish and it’s received rave reviews from friends and even my toddler who told me last night, ”Mommy, this is good!” It’s a great weeknight meal. It’s also great for guests because it’s low maintenance and has a beautiful presentation. I often serve it with roasted green beans or glazed carrots and rice.
A note to your health: Choose wild salmon over farm-raised when possible. A leading concern with farm-raised is that they are fed wild fishmeal made up of concentrated fish products which can lead to higher concentrations of toxins in their diet than their wild counterparts, and since farm-raised salmon are fattier they’re more likely to retain these toxins. Years ago (2003, 2004), studies confirmed higher levels of toxins in farm-raised fish; however, I could not find any recent studies to confirm whether this is still the case. The studies suggested limiting farm-raised salmon consumption to once or twice a month depending on the region where the salmon originated. A recent CNN article, however, cites research indicating that the health benefits exceed the potential risks. If you don’t have an option or can’t afford the sometimes pricey wild salmon, it is suggested that you trim as much of the skin and fat as possible before cooking and bake, grill or broil the fish to reduce fat.
Mustard-Roasted Salmon with Lingonberry Sauce
The measurements for the sauce below make enough for 3-4 salmon fillets. I always like to have a little extra.
Ingredients:
2 salmon fillets, approx 6 oz.
1 tablespoon unsalted butter, melted
2 tablespoons Dijon mustard
Lingonberry Sauce:
1 1/2 tablespoons butter
1 large shallot, finely chopped (about 3 tablespoons)
4 tablespoons lingonberry preserves
4 tablespoons raspberry vinegar
If you have any trouble finding lingonberry preserves, the sweet, tartness of whole berry cranberry sauce would probably make a great substitute.
Preparation:
Preheat the oven to 450°F. Place the fillets onto a foil-lined baking sheet (no spray needed – the skin will stick to the foil and the fish will come off nicely without the skin).
Mix Dijon mustard with melted butter and brush onto the fillets. Season salmon with salt and pepper. Bake until salmon is cooked through (opaque) and mustard begins to brown, about 10 minutes.
Meanwhile, heat butter in a small skillet over medium heat, then add shallots and saute until translucent. Add lingonberry preserves followed by raspberry vinegar, and stir to combine. Bring to a simmer and cook until sauce begins to thicken, about 5 minutes. Season to taste with salt and pepper.
Spoon sauce over fish and serve.
Roasted Green Beans
Quite possibly the easiest side dish you’ll ever make.
Ingredients:
Green beans, trimmed
Olive oil
Salt
Pepper
Preparation:
Preheat oven to 425°F. Toss green beans with olive oil, salt, and pepper. Spread in an even layer on a lined baking sheet. Bake for 12-15 minutes (depending on thickness), turning the beans about halfway through.
To make it a meal in less than 30 minutes:
(1) Mise en place – gather all the ingredients, and chop your shallots.
(2) Start the rice.
(3) Mix the green beans, then prepare the salmon.
(4) Green beans into the oven, followed shortly by the salmon. If you don’t have two ovens, the green beans and salmon can cook at the same temp – just shorten the time on your green beans.
(5) Prepare your sauce.
DONE!
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Oh! This looks mouth-watering! I’m going to have to add it to my meal plan next week
You and me both! This is one of Jasmine’s faves…and so cool that it’s a 30 minute-to-table recipe!
I hope you both enjoy it as much as I do! The fact that it is sooo easy is half the enjoyment.
This looks fantastic! Wild salmon also tastes much better than the farmed salmon. Jasmine, I can not thank you enough for your post on breast feeding/pumping while away from baby. I didn’t actually leave my baby over night, but i jumped back into the professional dance world this Nutcracker season and it was quite a quagmire for the breast feeding mother/dancer. There were crazy hours, changing venues, quick costume changes, shared dressing rooms with fellow male dancers…I know! If I hadn’t read your post here on PureBebe I would not have made it! Thank you so much! My little son is healthy, happy and exclusively breast fed.
Matisse, I’m so glad that my experience helped you! It’s so nice to hear that sharing my experience has made the difference for someone. It’s really what purebebe is all about. It sounds like your situation was likely much more complicated, and I’m impressed that you were able to breastfeed your little Rock through it all. If you have any additional tips or advice to share from your experience, I’d love to know.
So where did you do the Nutcracker this year? Jason I went up to see NYCB this Christmas, but I’d love to come see you dance sometime!
Oh, thank you for such a great recipe. If I choose gluten-free ingredients, it is a great gluten-free recipe.
Good point about the salmon. Farmed salmon, also, is raised like chickens and cattle, in spaces too small for them to swim. Because of that, their fat content is higher than wild caught salmon, making them less healthy. They are fed corn (what animal isn’t fed corn when raised by man), which is not a natural food to them. So they may, also, suffer like the other animals with stomach ulcers and other digestive issues that can harm those who eat them. Additionally, that is such a sad life for an animal. Free the salmon, Eat wild caught instead.
Athais, thank you for your comment! You’ve raised another excellent point. Based on this and other things I’ve read, I’ve got a bug to research the standards for farm-raised fish to further educate myself and our readers about aquaculture so we can make more informed choices about the fish we eat and/or choose not to eat. Fish is farmed in various regions around the world, and often our local grocers label the source. It’d be nice to truly know what that means.