Hey, What’s Cookin’?
We are again exploring fish this week, focusing on the ever-popular salmon. Salmon is the common name for several species of ray-finned fish in the family Salmonidae. Other fish in the same family include trout, char, grayling, and whitefish. Salmon are native to tributaries of the North Atlantic and Pacific Ocean, so they can be sourced fresh on both coasts.
Salmon is one of the most-farmed fish currently. But not all farm-raised salmon is the same. Farmed salmon from Norway or Canada are raised under much stricter controls (antibiotics use, pollutants, diet, and size of environment) than are farmed salmon from Chile. So if you can’t afford wild-caught salmon, at least purchase it from a reputable country of origin.
There are approximately 291 calories in 6 ounces of salmon. 41% of those calories come from fat, 1% from carbs, and 58% are protein. Remember that the fat in salmon contains Omega-three fatty acids which are vital to good health, as well as polyunsaturated fats and monounsaturated fats. Both kinds of healthy fats help normalize your heartbeat and ease inflammation.
This version of broiled salmon is very simple to prepare, yet full of intriguing, complex flavors. You may not be used to a salad consisting mostly of herbs, but be sure to include it–those piquant greens will add a ton of flavor (and extra nutrients!) to your meal. As always, prepare an extra green veggie if you need more to satisfy your hunger!
Adapted from a recipe by Alison Roman of NYT Cooking
- 3 tbs low-sodium soy sauce
- 3 tbs honey
- 3 tbs unseasoned rice vinegar
- 1/2 tsp salt
- 1/4 tsp black pepper
- 4 skin-on salmon fillets, 4 to 6 ounces each, at least 1-inch thick
- 3 cups (not tightly packed) of chopped cilantro and parsley; in a large bowl
- 2 tbs raw white sesame seeds
- 1 small shallot, thinly sliced into rings
- 1 tbs unseasoned rice vinegar
- 1 tbs toasted sesame oil
- salt and pepper, to taste
- Combine soy sauce, honey, rice vinegar, salt, and pepper in a small baking dish. Place salmon skin-side up in the marinade and let sit for at least 20 minutes, or up to 2 hours.
- Place a rack in the top third of the oven and preheat the broiler.
- Place salmon skin-side up on a foil-lined baking sheet and drizzle with the marinade from the pan. Slide pan into oven and broil until the salmon is
cooked through and the skin is lightly crisped, 5 to 8 minutes.
- While salmon is broiling, toast the sesame seeds in a small skillet over medium heat, stirring frequently until seeds are golden brown and fragrant, 3 to 4
- Add the sesame seeds to the bowl of cilantro/parsley. Then add the shallot, rice vinegar, and sesame oil. Toss to combine. Season with salt and pepper to taste.
- Transfer salmon to a large platter and spoon the marinade from the baking sheet over the fillets. Top with the cilantro/parsley mixture and serve.
Photograph via Peter DaSilva for the New York Times