I just put together this bowl of canned salmon for myself and it totally hit the spot! A speedy post-workout protein injection. Canned salmon mixed with mustard and fresh basil, seasoned with salt and pepper. I would normally eat this over arugula, but we’re out of arugula so this will have to do.
Whole Foods had a big sale on wild sole last week, which inspired me to think of an easy way to eat a lot of the delicious fish. I happened to have a lot of fennel in the fridge, and so I experimented with cooking the sole and fennel together — and discovered our new favorite way to cook sole! The fennel and lemon pair perfectly with the fish. Baking the fennel brings out a lot of the vegetable’s flavor and sweetness, and the lemon and garlic add a nice zesty quality to the dish. The sole is so moist and flavorful! This dish should typically serve about 4 people, especially when accompanied with another side vegetable, but, truth be told, it was so light and delicious we ate the whole thing when I made it last night! This recipe will be a nice addition to my work-week dinner roster, as it is so simple to make and healthful, too!
Sometimes, we just feel like eating a nice big piece of fish for dinner. Wild sockeye salmon is one of our favorite weekday fish, because it is so quick and easy to cook. It takes less then 10 minutes to pan-sear sockeye salmon filets to crispy-skin perfection. Sockeye salmon is firmer than your regular salmon, with deep, orange-red color and rich, full, salmon-y flavor. It is leaner than King Salmon, and less expensive. I think sockeye salmon is best cooked simply — just make sure to not over cook it, as it will dry out. Since David and I try to avoid eating farmed salmon as well as salmon with “added color” (usually goes hand in hand), sockeye salmon has become our favorite salmon variety to cook at home (along with coho salmon, which, when in season, is also delicious). Currently, sockeye salmon found in super markets tend to be “previously frozen” (i.e. not in peak season), but we think they still taste delicious!
Here’s how I pan sear my sockeye salmon filets:
Sunday is our big workout day. And for our post-workout lunch we’ve recently taken to eating canned fish. David likes red sockeye salmon with bone and skin included, while I opt for wild albacore tuna, which is lighter.
For David’s sockeye salmon salad, I use a 7.5 oz can of wild caught Alaskan red sockeye salmon (Whole Foods brand).
To make the salad: Drain the can, and put salmon in a glass bowl. With a fork, mix the salmon well, making sure that the bones and skin are blended into the meat (basically, mush well).
Add: a half handful of capers, one scallion stalk, finely chopped, a tablespoon of mayonnaise, and the juice of 1/2 lemon.
Mix well, and season with salt and pepper to taste. Serve with salad greens, or for extra protein — as in David’s case — some sliced avocado and cucumbers.
The salad is simple, delicious, and a great way to get a boost of protein as well as calcium and good fats!
Last night for dinner, I seared local swordfish filets and made a simple, fennel/olive salad as an accompaniment. Easy, breezy, tasty!
The swordfish was on sale at Whole Foods, labeled “local” and also “green” (as in, environmentally-friendly). Both good labels, and a bargain at $14.99/lb (as swordfish goes)! I bought 1.5 lbs worth of swordfish (my husband requires a lot of protein), and marinated it in a mixture of:
- Zest and juice of 1 lemon
- 1/2 jalapeño, finely minced
- 2 cloves of garlic, finely minced
- 1/4 cup organic olive oil
- salt and pepper to taste
I let the swordfish marinate for about 20 minutes.
Good quality filets of salmon are very well priced and accessible here in Stockholm. We picked up a big piece of salmon the other night from our local supermarket for dinner.
One of my favorite, simple ways of cooking a big piece of salmon is by oven-roasting it in a mustard, garlic and lemon coating.
For the mustard mixture, finely mince a red onion (small) and 3 garlic cloves, and put them in a small bowl. Add about 1.5 tablespoons of Dijon mustard and also about 1.5 tablespoons of whole grain mustard; add about a tsp of salt, and mix. I originally made this recipe without the red onions, but I thought it might add some flavor/crunch, and it seemed kind of Swedish-inspired (?).
Next, zest the rind of a 1/2 lemon into the mustard mixture, then add the juice of 1/2 lemon. Add about 2 tablespoons of olive oil, and mix.
The consistency of the mustard mixture should be on the thick side, so that it sticks to the salmon. If it seems too wet, you could add more mustard. It’s good to taste it and adjust the seasoning. Put the salmon, skin-side down, in a roasting pan or dish. Coat the salmon with the mustard mixture. Cover with cling wrap and let the salmon marinate in the fridge for about 15-20 minutes. While you have the salmon in the fridge, preheat the oven.
Our oven in Stockholm is tiny and not particularly powerful, so I set ours to broil. At home in Brooklyn, I generally preheat the oven at 500 F. After letting the salmon marinate for about 15-20 minutes (as above), take it out of the fridge, take off the cover, and put the dish in the oven. Roast for about 15 minutes to medium rare, a little longer for medium.
Rest the salmon for a few minutes before serving. For a simple side-dish, I pan-fried some asparagus with garlic. The salmon is great cold, too! (Makes for good leftovers the next day, should there be any left!)