What’s not to like about salmon? It’s widely available, quick to prepare, and its mild flavor can be enjoyed as is, or enhanced by herbs, citrus, or Asian flavors. Poached, baked, broiled, grilled…the choice is yours.
Plus, salmon is good for you–very good, in fact. It’s high in protein, a great source of omega-3 fatty acids, and it provides the recommended daily allowance of Vitamin D and tryptophan (an essential amino acids).
Some types of salmon are better for you–and for the environment–than others. To help navigate the choices, take a look at the Monterey Bay Aquarium Seafood Watch website. This site helps consumers and businesses make choices for both healthy oceans and healthy eating. The suggestions are science-based and peer-reviewed, but easy to understand. As for salmon, they list U.S. farmed Coho or Silver Salmon as the best choices.
Meal 1: Weeknight Dinner
Pacific Rim Salmon
Serves 4 for dinner, with leftovers for lunch
1/4 cup orange juice
1 tablespoon lemon juice
1/4 cup soy sauce
2 tablespoons ketchup
2 tablespoons parsley, chopped
2 tablespoons vegetable oil
1/2 teaspoon dried oregano
1/2 teaspoon pepper
1 clove garlic, minced
6 salmon steaks, 6 ounces each
1. Preheat oven to 400 degrees. In a glass baking dish, combine the orange juice, lemon juice, soy sauce, ketchup, parsley, oil, oregano, pepper, and garlic. Add the salmon and marinate at room temperature for 15 minutes.
2. Leaving the fish in the marinade, bake for 20 minutes, or until salmon is cooked through. You can also take the fish out of the marinade and put grill it for a few minutes on each side.
Meal 1: Next Day’s Lunch
Salmon Salad Sandwich on Whole Wheat Bread
To prepare lunch for the next day, place your leftover salmon in a bowl (you should have about 10 ounces left). Use a fork to break the salmon into bite-sized flakes. Add diced celery and onion and moisten with a dollop of low-fat mayonnaise and a squeeze of lemon juice. Spread on whole wheat sandwich bread and cover with a few spinach leaves or pea sprouts. (This spread is also a winner at cocktail hour: spread on sliced baguette and top with snipped chives.)
Alice Stern loves to eat. And cook. And share recipes. After working in Berkeley’s Gourmet Ghetto, she taught cooking classes to both adults and children, is the author or two self-published cookbooks, and wrote the food column for her local newspaper. She lives with her husband and dog in northern California.