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.
2 salmon fillets, approx 6 oz.
1 tablespoon unsalted butter, melted
2 tablespoons Dijon mustard
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.
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.
Green beans, trimmed
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.
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