PAN-SEARED SALMON W/ PLUM-CUCUMBER SALAD

Pan-Seared Salmon with Plum-Cucumber Salad

This sunset-hued dish is as delicious as it is gorgeous, so it's sure to impress whether you serve it on a weeknight or to weekend dinner guests. The seasoned rice vinegar enhances the sweet and tangy salad for a lovely counterpart to the salmon. 

Serves 4

4 small ripe plums (12 oz.), pitted and thinly sliced
1/2 cup seeded, small-diced English cucumber
1/4 cup small-diced red onion
1/4 cup small-diced orange bell pepper
Scant 1/4 cup small fresh cilantro leaves
4 tsp. canola oil
2 tsp. seasoned rice vinegar
Kosher salt and freshly ground black pepper
Four 6 oz. skin-on salmon fillets (preferably scaled, each about 1-inch thick)

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Tip: If you can't find ripe plums, pluots or apricots will work just as well.     

Stir the plums, cucumber, red onion, bell pepper, cilantro, 2 tsp. of the canola oil, the vinegar, 1/4 tsp. salt, and 1/8 tsp. pepper in a medium bowl. Set aside at room temperature.
Season both sides of the salmon with 1/2 tsp. salt and 1/8 tsp. pepper. Heat the remaining 2 tsp. canola oil in a 12-inch skillet over high heat. Swirl to coat the pan. When the oil is shimmering hot, add the fillets skin side down and cook without moving for 30 seconds. Reduce the heat to medium high and continue to cook until the skin is well browned and the sides of the fillets are opaque about halfway up, 2 to 4 minutes. Turn the salmon and cook, without moving, until the fillets are slightly firm to the touch, 3 to 4 minutes more. Serve skin side up with the salad.

Serving Suggestions

Serve with golden Saffron Couscous.

nutrition information (per serving):
Calories (kcal): 360; 

Fat (g): 17; 

Fat Calories (kcal):  150; 

Saturated Fat (g):  2.5; 

Protein (g):  39; 

Monounsaturated Fat (g): 7; 

Carbohydrates (g): 10; 

Polyunsaturated Fat (g): 6; 

Sodium (mg): 300; 

Cholesterol (mg): 105; 

Fiber (g): 1;

CEDAR-PLANKED SALMON W/ LEMON-PEPPER RUB & HORSERADISH-CHIVE SAUCE

 

Grilling on soaked cedar planks has a lot of benefits: the planks char lightly, creating cedar smoke that delicately perfumes the food, and fish doesn’t stick to the grill grates because it’s on the planks. Plus, this spice rub—a simple mixture of salt, cracked black pepper, lemon zest, fresh thyme, and a bit of sugar—pairs really well with the cedar-smoke flavor. Because it's a simple technique, it's easy to grill two fillets at once and use the leftover fillet the next day in a salad or sandwich. Serves 4, with one extra salmon fillet for leftovers

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For the salmon
1 Tbs. grated lemon zest, minced
1 1/2tsp. chopped fresh thyme
1/2 tsp. granulated sugar
Kosher salt and freshly ground black pepper
2 2-lb. boneless, skin-on salmon fillets (preferably wild and no longer than 15 inches), pin bones removed
2 Tbs. extra-virgin olive oil

For the horseradish-chive sauce
1/2 cup crème fraîche
3 Tbs. minced fresh chives
1 1/2 Tbs. prepared horseradish
Kosher salt and freshly ground black pepper

Tip: If you want to serve both salmon fillets for 8 people, double the sauce recipe.

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Soak the cedar planks in water to cover for at least 1 hour. Drain the planks.

Prepare the sauce In a small bowl, stir the crème fraîche, chives, and horseradish. Season to taste with salt and pepper. Refrigerate.

Prepare the salmon In a small bowl, combine the lemon zest, thyme, sugar, 1 1/2 tsp. salt, and 1 Tbs. pepper. Rub the mixture together with your fingers until the zest is distributed throughout. Rub the salmon fillets on both sides with the olive oil and then set each fillet skin side down on a plank. Sprinkle the fillets with the lemon-pepper mixture, dividing it evenly. Gently rub the seasoning into the fillets. Let stand at room temperature while the grill heats.

Cook the salmon
Prepare a gas or charcoal grill fire for indirect cooking with high heat: On a gas grill, heat all burners on high; then turn off all but one burner just before cooking the salmon; on a charcoal grill, bank the coals to two opposite sides of the grill. Arrange the planks over the cooler part of the grill, positioning them so that the thickest part of the fish is closest to the heat source. Cover the grill and cook until the thickest part of each fillet registers about 135°F on an instant-read thermometer, 20 to 35 minutes depending on the thickness of the fillets. The planks may smoke a bit (this is fine) and will become very aromatic. Let the fillets rest on the planks for 5 to 10 minutes before serving.
Cut the salmon fillets crosswise into serving portions and transfer to individual plates. Serve with the sauce.

Make Ahead Tips

The sauce may be made up to 1 day ahead, and refrigerated, covered.

Serving Suggestions

To round out your Sunday supper, serve this dish with Peas and Carrots with Lemon, Dill, and Mint.

Leftovers

Cool any leftover salmon completely, wrap well, and refrigerate for up to 3 days.

nutrition information (per serving):
Calories (kcal): 460;  

Fat (g): 28; 

Fat Calories (kcal): 260; 

Saturated Fat (g): 10; 

Protein (g): 46; 

Monounsaturated Fat (g): 10;  

Carbohydrates (g): 3; 

Polyunsaturated Fat (g): 6; 

Sodium (mg): 600; 

Cholesterol (mg): 150; 

Fiber (g): 1;

BAKED SALMON W/ HORSERADISH MAYONNAISE

Baked Salmon With Horseradish Mayonnaise

Ingredients

• 1 pounds fish, salmon fillet, cut into 4 pieces
• 2 tablespoon shallot(s), chopped
• 1/4 cup(s) wine, dry white, or vermouth
• 2 tablespoon mayonnaise, light
• 2 tablespoon sour cream, light or fat-free
• 2 teaspoon lemon juice, fresh
• 2 teaspoon horseradish, prepared, drained
• 2 teaspoon capers, drained (optional)

Preparation

1. Preheat the oven to 450 degrees F. Prepare a shallow roasting pan or baking dish with nonstick pan spray.

2. Place the salmon fillets, skin-side down, in the pan. Sprinkle the shallots over the slices; pour wine evenly over all. Bake 6 to 8 minutes, or just until the fish is opaque.


3. While the fish is cooking, combine the mayonnaise, sour cream, lemon juice, horseradish, and capers, if desired, in a small bowl; mix well.

4. Transfer the salmon and shallots to warm serving plates with a slotted spatula. Top each serving with a heaping tablespoon of horseradish mayonnaise. Garnish with capers, if desired.
Nutritional Info (Per serving): 

Calories: 231, 

Saturated Fat: 2g, 

Sodium: 121mg, 

Dietary Fiber: 0g, 

Total Fat: 13g, 

Carbs: 2g, 

Sugars: 1g, 

Cholesterol: 82mg, 

Protein: 25g

Exchanges: Lean Meat: 4

SALMON W/ GRAPEFRUIT SAUCE

Salmon With Grapefruit Sauce

Ingredients

• 1/2 cup(s) shallot(s), minced, or finely chopped sweet onion
• 2 teaspoon oil, olive
• 1 pounds fish, salmon fillet, cut into four pieces
• 3/4 cup(s) grapefruit, juice and segments for garnish

Preparation

1. Saute the shallots in the oil in a nonstick skillet until tender, about 4 minutes. Add the salmon and grapefruit juice. Cover and simmer over low heat until the salmon is opaque, about 6 to 8 minutes. Transfer the salmon to warm serving plates.
2. Increase the heat and simmer the juices about 2 minutes until reduced to 1/2 cup; pour over the salmon.

SERVES 4

Nutritional Info (Per serving):

Calories: 242, 

Saturated Fat: 2g, 

Sodium: 56mg, 

Dietary Fiber: 1g, 

Total Fat: 12g, 

Carbs: 8g, 

Sugars: 4g, 

Cholesterol: 70mg, 

Protein: 25g

Exchanges: 

Fruit: 0.5, 

Lean Meat: 4

Carb Choices: 0.5

SALMON W/WILTED GREENS

Salmon with Wilted Greens

A splash of toasted sesame oil adds a delicious, nutty nuance to the orange dressing.

SERVINGS: 4 servings

CARB GRAMS PER SERVING: 15

4	6-ounce fresh or frozen salmon steaks, cut 1-inch thick
3	tablespoons orange juice concentrate
2	tablespoons light soy sauce
1	tablespoon honey
2	teaspoons cooking oil
1	teaspoon toasted sesame oil
1/2	teaspoon grated fresh ginger or 1/4 teaspoon ground ginger
6	cups torn mixed greens (such as spinach, Swiss chard, mustard, beet, or collard greens)
1	medium orange, peeled and sectioned
1	small red sweet pepper, cut into thin strips

1. Thaw fish, if frozen. Rinse fish; pat dry. For dressing, in a small bowl combine orange juice concentrate, soy sauce, honey, cooking oil, sesame oil, ginger and 3 tablespoons water.
2. Place fish on the greased unheated rack of a broiler pan. Broil 4 inches from heat for 5 minutes. Using a wide spatula, carefully turn fish over. Brush with 1 tablespoon of the dressing. Broil for 3 to 7 minutes more or until fish flakes easily with a fork. (Or, grill fish on the greased rack of an uncovered grill directly over medium coals for 8 to 12 minutes or until fish flakes easily with a fork, gently turning and brushing once with dressing halfway through grilling time.) Cover and keep fish warm while preparing the greens.
3. Place greens and orange sections in a large salad bowl. Bring remaining dressing to boiling in a large skillet. Add red pepper strips. Remove from heat. Pour over greens. Toss to mix. Divide among 4 dinner plates. Top each serving with a salmon steak. Serve immediately. Makes 4 servings.

Nutrition Facts Per Serving:

• Servings: 4 servings
• Calories256
• Total Fat (g)9
• Saturated Fat (g)2
• Cholesterol (mg)31
• Sodium (mg)429
• Carbohydrate (g)15
• Fiber (g)2
• Protein (g)27
• Vitamin A (DV%)55
• Vitamin C (DV%)115
• Calcium (DV%)0
• Iron (DV%)19

Diabetic Exchanges

• Fruit (d.e.).5
• Vegetables (d.e.).5
• Lean Meat (d.e.)3.5
• Fat (d.e.).5

ROASTED SALMON W/ SHIITAKE, LEEK, & ARUGULA SALAD

Roasted Salmon with Shiitake, Leek & Arugula Salad

Need to eat and run? No problem. Roasting the fish and vegetables in one pan keeps cleanup to a minimum. 

Serves 4

1/2 lb. shiitake mushrooms, stemmed and sliced 1/4 inch thick
1 medium leek, white and light-green parts only, halved lengthwise, rinsed well, and sliced 1/8 inch thick
3 Tbs. extra-virgin olive oil
Kosher salt and freshly ground black pepper
1 medium lemon
4 skinless salmon fillets, 6 to 8 oz. each
3 lightly packed cups (3 oz.) baby arugula

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Position a rack in the center of the oven and heat the oven to 450°F. Line a large rimmed baking sheet with parchment.
In a medium bowl, toss the mushrooms, leek, oil, 1/2 tsp. salt, and 1/4 tsp. pepper.
Finely grate the lemon zest. In a small bowl, mix the zest with 1 tsp. salt and 1/4 tsp. pepper.
Arrange the salmon on the baking sheet, rub the lemon zest mixture on the tops and sides of the fillets, and scatter the mushrooms and leeks around the fish in a single layer.
Roast until the vegetables are tender and the fish is opaque in the center, about 15 minutes. If the fish finishes cooking before the vegetables, transfer it to a plate and continue to roast the vegetables until tender, 3 to 5 minutes more.
Combine the arugula and roasted vegetables in a large bowl. Squeeze about 1 Tbs. juice from the lemon onto the vegetables and toss to combine. Season to taste with salt, pepper, and more lemon juice. Divide the mixture among four serving plates. Top each salad with a piece of the fish and serve.

Serving Suggestions

Serve with Honey-Lemon-Glazed Cauliflower.

nutrition information (per serving):
Calories (kcal): 410; Fat (g): 16; Fat Calories (kcal): 140; Saturated Fat (g): 1.5; Protein (g): 41; Monounsaturated Fat (g): 9; Carbohydrates (g): 8; Polyunsaturated Fat (g): 3.5; Sodium (mg): 530; Cholesterol (mg): 105; Fiber (g): 2;

GRILLED SALMON STEAKS W/ PARSLEY-MUSTARD BUTTER

Grilled Salmon Steaks with Parsley-Mustard Butter 

Preperation Time: 10 minutes 

Servings: 6

Cooking Time: 10 Minutes

Ingredients:

6 watercress sprigs, optional

1/2 cup parsley, minced

6 salmon steaks, 1 in. thick

1 tbsp Dijon mustard, or stoneground mustard, to taste

1 tbsp shallots or scallions, minced

1/2 cup unsalted butter, softened

Cooking Directions:

Thoroughly combine first 4 ingredients and salt and fresh ground pepper to taste in a bowl. Refrigerate at least 1 hour. Prepare grill (rack 4 in. from fire). Season salmon steaks with salt and pepper to taste. Dot with half the butter mixture. Arrange buttered-side-up on the grill rack. Cook 4-5 minutes. Turn and dot with the remaining half of butter mixture. Cook an additional 4-5 minutes, or until center of fish is opaque. Transfer to plates and garnish with watercress if desired.

Nutrition Facts

Calories 510

% Calories From Fat 45.9%

Total Fat 26g

Saturated Fats 11g

Mono-unsaturated Fats 7g

Poly-unsaturated Fats 4.9g

Cholesterol 210mg

Sodium 220mg

Total Carbohydrates 0.6g

Dietary Fiber 0.2g

Sugar 0.1g

Protein 64g

Grill Machine Simple Salmon Steaks

 

PREP TIME: 5 min

SERVINGS: 4

COOKING TIME: 5 minutes

Ingredients:

1/2 tsp canola oil

4 lemon wedges

4 salmon steaks, rinsed and patted dry

Cooking Directions:

Preheat grill machine. Brush oil over both grilling surfaces. Arrange salmon on hot grill, in batches if necessary. Close cover and cook about 5 minutes, or until fish is cooked thoroughly and flakes easily. Serve with lemon wedges. 

Nutrition Facts

Calories 380

% Calories From Fat 28.4%

Total Fat 12g

Saturated Fats 1.8g

Mono-unsaturated Fats 3.3g

Poly-unsaturated Fats 4.5g

Cholesterol 170mg

Sodium 210mg

Total Carbohydrates 0.6g

Dietary Fiber 0.2g

Sugar 0.2g

Protein 63g