On the menu of almost every Italian-American restaurant is an interpretation of chicken marsala — a dish centered around a thinly pounded chicken cutlet, sliced mushrooms, and Marsala wine. Swapping out chicken breast for salmon completely changes the flavor and nutritional profile of this dish, because unlike chicken, salmon (especially wild-caught salmon) is an excellent source of vitamin B12, D, and omega-3 fatty acids.
Salmon’s delicate nature means it doesn’t need a heavy, cream-based sauce. Buy some high quality fish and coat it with this lemon-cilantro “pesto” for a low-calorie summer time entrée.
When used unwisely, horseradish can be aggressive and overwhelming, but a delicate hand can subdue this pungent ingredient. The dry heat and spice of horseradish balances nicely with the succulent salmon and fresh dill. Serve with a light cucumber-spinach salad for a complete meal.
Salmon is equally delicious canned as it is fresh, and although very different from a textural standpoint, the canned version is easier to use and prepare. Canned salmon can easily be morphed into delicate and flavorful fish cakes, which are less fatty (and in my opinion more flavorful) than traditional beef burgers. For this recipe, Mediterranean ingredients like Greek yogurt, Kalamata olives, and olive oil come together in this playful interpretation of a pita sandwich.
Miso paste adds a rich umami flavor to soups and glazes and can completely elevate any protein it touches. For the glaze, white miso paste is mixed with sugar, mirin, and soy sauce until it forms a thin paste, which is applied to the salmon and baked into a crispy, flavorful crust.
Fresh salmon can be a fickle fish; cook it one minute too long and it becomes dried out and boring. Cooking fish “en papillote” (in parchment) keeps the fish moist, while imparting flavor from any of the additional aromatics added to the pouch. This Mediterranean-style salmon is enhanced with zucchini, bell pepper, balsamic vinegar, and fresh basil. The absence of any cooking fat puts one serving of this salmon at less than one hundred calories.
This salmon rillettes sound fancy, but the French-inspired spread is quite simple to make. Fresh salmon is steamed and folded into a mixture of butter, olive oil, lemon juice, chopped chives, and smoked salmon. After all the ingredients are combined the spread is chilled for two hours, after which it is ready to serve. Try spreading some on cucumber slices or celery stalks if trying to avoid the more caloric crackers or toast points.
Ceviche is a traditional South American dish made with fresh fish cured in light citrus juice marinade. It’s simple and bright, but if you use chiles and herbs, the ceviche becomes more complex. This recipe pairs refreshing cucumber with fresh salmon and bird’s eye chile making for an intense flavor combination.
Every so often it’s appropriate to shamelessly bathe food in butter (or add it to your coffee), and this thyme- and butter-basted salmon recipe will live up to every buttery, indulgent expectation. A salmon fillet is treated to a little pampering in the sauté pan as it’s cooked gently in a pool of thyme-infused butter. The salmon only needs five minutes to reach perfection.
Mexican night just got a whole lot healthier. Salmon is the ideal replacement for people trying to cut down on red meat, because it is lower in cholesterol, yet higher in omega-3 fatty acids — essential fats that the body can’t produce on its own but are crucial in regulating hormones, blood clotting, and genetic functions. Omega-3 fatty acids have also been found to reduce the risk of heart disease, certain cancers, and stroke.