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I am looking for delicious salmon recipes....healthy but scrumptious

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  • MrsD May 19, 2007 08:37 PM
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I am looking for some good salmon recipes that are very flavorful, but healthy. I would appreciate some good suggestions.

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  1. I love fish on the grill. For salmon try salt, pepper and rosemary or dill. Let the grill get hot before you put the fish on it. If it's at the proper temp, you don't need oil or butter. Place the seasoned fish directly on the grate (skin side down if it's a filet). When the meat releases easily from the grate, flip it. I always cut a lemon in half and grill cut side down next to the fish. Then when you're ready to serve, squeeze the grilled lemon over the fish. Amazing.

    1. Take a look at these!
      http://www.epicurious.com/recipes/rec...
      http://www.epicurious.com/recipes/rec...
      http://www.epicurious.com/recipes/rec...
      http://find.myrecipes.com/recipes/rec...
      http://www.epicurious.com/recipes/rec...
      http://www.foodnetwork.com/food/recip...
      http://find.myrecipes.com/recipes/rec... (leave off pasta if looking for lower cal
      )http://find.myrecipes.com/recipes/rec...

      1. Hawaiian poki using raw salmon... just a little bit of sesame oil (which is very healthy) is the only fat you'll add besides the salmon, along with diced onions and tomato, cilantro, and sliced mango for a nice twist... you should find tons of poki recipes on the web...

        1. Moshe's Moroccan Salmon
          Have everything ready for this quick cooking dish:
          Olive oil
          Salt to taste
          ½ teaspoon cumin
          2 teaspoons paprika
          1 ½ to 2 lbs. Salmon filet without skin, in serving-size pieces
          2 14-ounce cans of garbanzo beans, mostly drained but with some liquid
          a head (not clove, head) of garlic, peeled and chopped
          a bunch of cilantro, de-stemmed and chopped coarsely

          Cover bottom of 12-inch frying pan with olive oil, heat over medium heat. Stir the salt and spices into the hot sizzling oil, lay the fish in it, cook on one side 3-5 minutes (10 minutes total, both sides, per inch thickness of fish.)

          Turn fish over, throw in garlic, then beans, cover until beans get hot, then throw in the cilantro, cover until that gets warmed. You’ll need to move the contents and scrape bottom a bit during cooking to prevent burning.

          Serve with couscous and lemon quarters, and insist that everyone eat the garlic. Serves 4-5

          2 Replies
          1. re: wearybashful

            My very favorite thing to do with salmon filets is to marinate in a 50/50 misture of dark soy sauce and mirin for an hour or two, then roast skin side down at 425 for maybe 8-10 minutes so it gets carmelized on the outside but remains "rare" inside. Sprinkle with sesame seeds if you like. Works on the grill too but I use a fish basket on the grill to avoid sticking problems with the skin.

            1. re: gargantua

              I like to roast or BBQ my salmon with a crust of (equal parts of ) crushed fennel seed, brown sugar and smoked paprika (mild) with salt and pepper to taste.

          2. I think I got this from Epicurious. It's awesome, and I bet it would be even better with greek style yogurt, which you can get either the 2% or fat free version of (I prefer the 2%). The times I made it, I hadn't found any Greek yogurt yet.

            It's my favorite salmon recipe:

            Broiled Salmon with Citrus Yogurt Sauce - serves 4

            For salmon
            1 (3-lb) piece salmon fillet with skin (1 inch thick at thickest part; preferably center cut)
            3/8 teaspoon salt
            1/4 teaspoon black pepper

            For sauce
            1 cup low-fat plain Greek yogurt or plain whole-milk yogurt (see cooks' note, below)
            2 tablespoons extra-virgin olive oil
            2 tablespoons water
            1 teaspoon finely grated fresh lime zest
            1 tablespoon fresh lime juice
            1/2 teaspoon finely grated fresh orange zest
            1 teaspoon fresh orange juice
            3/4 teaspoon salt
            1/4 to 1/2 teaspoon mild honey (to taste)
            Special equipment: pliers (preferably needlenose)
            Accompaniment: lime wedges

            Preheat broiler. Line rack of broiler pan with foil and lightly oil foil with some olive oil.
            Pat fish dry and check for bones by running your hand over fish from thinnest to thickest end. Remove any bones with pliers. Sprinkle fish with salt and pepper, then broil 4 inches from heat 7 minutes. Cover fish loosely with foil and continue broiling until just cooked through, 7 to 9 minutes more.

            While salmon broils, whisk together all sauce ingredients in a bowl until combined.
            Serve salmon with sauce.

            Meryl
            http://theoccasionalcook.blogspot.com/

            1. This is a very simple but delicious and healthy salmon recipe.

              Marinate the salmon filets in:

              about 2 tbsp of soy sauce (can use low sodium if you like)
              about 2 tbsp of olive oil
              fresh juice from one lemon
              about a tablespoon of dried rosemary that you should crumble/crush before adding
              grated ginger - do it to taste, but i like a 1-inch piece
              crushed or minced garlic - i use about 4-6 buds

              After it has marinaded for at least an hour, you can cook it in the broiler, in a pan, grill it or even cook it on a George Forman grill. I usually make a separate batch of marinade (that doesn't touch the raw fish) so that I can drizzle it on the cooked fish at the end.

              1. Here's another one I've enjoyed:

                SALMON FILLET WITH SOY GLAZE

                The Ginger Fried Rice with Shiitake Mushrooms is a perfect side dish for this salmon. Active time: 10 min Start to finish: 30 min

                Preheat oven to 450°F. Line bottom of a broiler pan with foil, then oil rack of pan.
                Boil soy sauce and maple syrup in a small saucepan over moderate heat until glaze is reduced to 1/3 cup, about 5 minutes.

                Arrange salmon, skin side down, on rack of broiler pan and pat dry. Reserve 1 1/2 tablespoons glaze in a small bowl for brushing after broiling. Brush salmon generously with some of remaining glaze. Let stand 5 minutes, then brush with more glaze.

                Roast salmon in middle of oven 10 minutes. Turn on broiler and brush salmon with glaze again, then broil 4 to 5 inches from heat until just cooked through, 3 to 5 minutes.

                Transfer salmon with 2 wide metal spatulas to a platter, then brush with reserved glaze using a clean brush.

                Makes 6 servings.

                Meryl
                http://theoccasionalcook.blogspot.com/

                1. This recipe was in the SF Chron food section a couple weeks back ... I grilled the salmon instead of roasting it in olive oil, and it turned out fabulous.

                  Olive Oil-Roasted Wild King Salmon with Tomato Gazpacho, Beans & Crabmeat

                  Serves 4

                  This high-end, wow-'em recipe from executive chef Parke Ulrich of Farallon, includes four elements -- a gazpacho, parboiled beans, oil-poached salmon and Dungeness crabmeat, but none is difficult and the dish comes together easily, especially if you make the cold soup ahead of time.

                  INGREDIENTS:

                  Tomato gazpacho

                  2 ripe red tomatoes

                  1/2 clove garlic

                  1/4 small red onion

                  1/4 cucumber, peeled and seeded

                  1/2 jalapeno pepper

                  1/2 bunch basil

                  1 tablespoon red wine vinegar

                  1 tablespoon balsamic vinegar

                  1-2 tablespoons sherry vinegar

                  Salt and pepper to taste

                  Extra virgin olive oil

                  Salmon

                  1 1/2 to 2 cups olive oil

                  4 skin-on fillets king salmon, about 5-6 ounces each

                  Salt and pepper to taste

                  1/2 pound Romano, yellow wax and Blue Lake beans, cleaned

                  1 to 2 tablespoons chopped fresh tarragon

                  8 ounces picked lump Dungeness crabmeat

                  INSTRUCTIONS:

                  For the gazpacho: Place the tomatoes, garlic, onion, cucumber, jalapeno, basil and vinegars in a blender and puree until smooth. Season with salt and pepper and strain through a medium sieve. Add olive oil to taste. Refrigerate for at least 1 hour.

                  For the salmon: Place olive oil in an 8-quart pot (or any other high-sided pot to reduce oil splatters). Gently warm oil over medium heat. Season salmon with salt and pepper and carefully place salmon in oil skin-side down (the oil should come halfway up the sides of the salmon).

                  Adjust heat if necessary, you don't want to cook the outside too fast; the salmon should be cook through. After about 3 minutes, flip the salmon over using tongs and again being careful not to splash the hot oil. Finish the salmon, about 3 minutes more, and place on a kitchen towel to absorb any extra oil.

                  Meanwhile, blanch beans in salted boiling water until tender, place in bowl and season with salt and pepper and chopped tarragon.

                  To serve, place 1/4 cup of the gazpacho in a shallow bowl and place beans in the center. Place salmon against the beans and top with crabmeat.

                  Per serving: 405 calories, 45 g protein, 10 g carbohydrate, 20 g fat (3 g saturated), 131 mg cholesterol, 293 mg sodium, 3 g fiber.

                  Complete write up and recipe here:
                  http://www.sfgate.com/cgi-bin/article...

                  1. This Easter I wanted something different than the usual trinity of ham, beef and turkey, so I dispensed with the turkey and added a filleted side of salmon.

                    I need a preparation that was easy, didn't involve a huge list of ingredients or extra pans, and was quick to cook and prepare, since my house has one oven and I knew some other guests would need oven time to warm up their dishes.

                    So, I trolled through some online sites, and amalgamated several recipes into the following, which received rave reviews. (There were no leftovers!)

                    INGREDIENTS

                    Large salmon fillet, pinbones removed. (If the piece still has skin on it, score the skin several times across the heighth of the piece, careful not to cut too deeply into the fish,)

                    Old Bay seasoning
                    Smoked paprika
                    Dijon mustard
                    Honey
                    Kosher salt (I used AlsoSalt, a salt substitute, instead of kosher salt)
                    Black pepper
                    Olive oil
                    Curly parsley for garnish
                    Lemon wedges for garnish

                    COOKING
                    - Preheat oven to 350 deg F

                    - Line a shallow-rimmed cookie sheet or baking pan with aluminum foil

                    - Lay a strip of cooking parchment lengthwise on top of the foil (this keeps your pan clean.)

                    - Drizzle olive oil on both sides of the fish. Use a pastry brush, your hands, or a wadded paper towel or napkin to smear the oil around so it covers the surface of the fish.

                    - Dust the top of the fish with Old Bay, paprika, salt and pepper, then drizzle mustard and honey onto fish. Using your hands, very gently massage the mixture on the fish flesh for a for a few moments.

                    - Flip the fish over and repeat the above step.

                    - Center the fish on the parchment and bake until center of fish flakes easily with a fork but is no longer translucent, yet is still moist. (Approx. 15 minutes for larger pieces.)

                    - Remove from heat, tent with foil, and let rest for 5 minutes if you're cooking a large piece that will feed 4+ people.

                    -Garnish with chopped curly parsley and serve with lemon wedges. Recommended wines: Sauvignon blanc, chardonnay, a dry riesling.

                    1. I like a simple one with a slather of dijon (or lite mayo) on top, sprinkle with lite layer of bread crumbs flavored with dill & lemon - bake

                      1. I marinate them for 1 hour in lemon juice, sea salt, pepper, garlic and paprika. Then I cover the fillets with a mix of herbs and chopped roasted almonds with a little bit of butter or olive oil, pressing firmly on the flesh so that it won't come off whilst cooking. I wrap them in foil and bake in the middle of the oven for about 15 minutes. You can squeeze a bit of lemon on top of each fillet to serve. Very nice, healthy and simple to make.

                        1. How 'bout a cold salmon/potato salad with a mayo/yogurt combination (or pure mayo, if you prefer), flavored with some mashed up canned chipotle peppers in adobo sauce. Add some minced celery and some green relish and you've got a wonderful (think summery) dish. On crackers, on pumpernickel or rye toast points or sour dough bread. It's wonderful.