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Three Ways to Cook Salmon

We've got three delicious recipes that maximize the flavor and health benefits of this pink-fleshed fish.

Spicy Citrus Grilled Salmon and Asparagus Salad

Makes 4 servings


4 4-ounce salmon fillets

1 Tbsp brown sugar

1 tsp ground cumin

1/2 tsp chili powder

dash salt

1/2 tsp pepper

cooking spray

12 spears asparagus

4 cups mixed salad greens (arugula, spinach, baby lettuce)

1 orange, peeled, sliced into wedges

1 cup cherry tomatoes, sliced in half

2 Tbsp feta cheese

2 Tbsp chopped walnuts

Salad dressing:

1/4 cup extra-virgin olive oil

1 tsp orange zest

1 ounce orange juice (2 tablespoons)

1 ounce lemon juice (2 tablespoons)

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%

Pecan-Crusted Salmon

Makes 4 servings


4 4-ounce salmon fillets

salt and pepper to taste

1 Tbsp Dijon mustard

1 Tbsp honey

2 Tbsp panko bread crumbs (whole wheat panko is now available)

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 bread crumbs, 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%

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Reviewed on May 09, 2014

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