Three Ways to Cook Salmon
We've got three delicious recipes that maximize the flavor and health benefits of this pink-fleshed fish. Plus our nutrition expert has top picks for the ingredients.
Spicy Citrus Grilled Salmon and Asparagus Salad continued...
1 orange, peeled, sliced into wedges
1 cup cherry tomatoes, sliced in half
2 tbsp feta cheese
2 tbsp chopped walnuts
¼ cup extra virgin olive oil
1 tsp orange zest
1 oz orange juice
1 oz lemon juice
1 tbsp sherry vinegar
salt and pepper to taste
1. Combine brown sugar, cumin, chili powder, salt, and pepper. Rub blend
on fish; cover and chill 30 minutes.
2. Grill asparagus on rack coated with cooking spray for 5 - 7 minutes. Grill
fish, skin side up, 5 minutes each side.
3. Toss greens with dressing and arrange on four dinner plates. Top with grilled salmon and garnish with orange, asparagus, tomatoes, feta, and walnuts.
Per serving: 471 calories, 27 g protein, 35 g fat
(7 g saturated fat), 68 mg cholesterol, 3 g fiber,
9 g sugar, 204 mg sodium. Calories from fat: 66%.
Makes 4 servings
4 4-oz salmon filets
salt and pepper to taste
1 tbsp Dijon mustard
1 tbsp honey
2 tbsp panko breadcrumbs
2 tbsp chopped pecans
1 tbsp chopped parsley
fresh lemon cut in wedges
1. Sprinkle salmon with salt and pepper.
2. Place salmon skin side down on baking sheet.
3. Combine mustard and honey, and brush on salmon.
4. Mix topping of breadcrumbs, pecans, and parsley and sprinkle over salmon, pressing down into honey mustard coating.
5. Bake salmon at 400°F 10–15 minutes or until flaky.
6. Serve with lemon wedges.
Per serving: 265 calories, 29 g protein, 9 g carbohydrate, 12 g fat (1.6 g saturated fat), 78 mg cholesterol, 0.4 g fiber, 282 mg sodium. Calories from fat: 42%.
Salmon Pantry Picks
No matter how you prepare it, versatile salmon cooks up quickly and plays well with a variety of ingredients you'll want to have on hand for these recipes. WebMD's director of nutrition, Kathleen Zelman, MPH, RD, LD, suggests these staples for healthy, tasty results.
Higher in protein, more firmly textured, and more tart than regular yogurt, Greek yogurt is great for cooking. Try Fage Total Classic Plain, Total 2% Plain, or Total 0% Plain. Other options? Voskos Greek Plain Non-fat and Plain Low-fat options, Chobani Non-fat Greek and Low-fat (2%) Greek, and Stonyfield's Oikos Plain Organic Greek yogurt.
The reason there's little flavor difference between regular and light mayonnaise is that mayo makers achieve lightness by whipping mayonnaise with air and water. Light mayos made with canola or olive oil are best, but all vegetable oil-based mayonnaises are fine. Zelman's go-to brand? Hellmann's Mayonnaise Dressing With Extra Virgin Olive Oil. She also recommends Hellmann's Canola Cholesterol Free Mayonnaise, Duke's Light Mayonnaise, Kraft Mayonnaise with Olive Oil, and Miracle Whip Light Mayonnaise.