3 Simple salmon dinners

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Honey-lime glazed salmon. Honey-lime glazed salmon. Photo Credit: Marge Perry

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Marge Perry Newsday columnist Marge Perry

Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.

TIP: The white substance that appears on the surface of cooked salmon is not fat; it is protein, similar to egg white.

HONEY-LIME GLAZED SALMON OVER SRIRACHA SLAW

2 tablespoons rice vinegar

11/2 teaspoons sriracha hot sauce

1 teaspoon plus 1 tablespoon honey, divided

4 cups shredded cabbage slaw mix

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1/4 cup cilantro, chopped

1 tablespoon lime juice

4 (6-ounce) salmon fillets

1/2 teaspoon salt

1 tablespoon canola oil

1. Combine rice vinegar, sriracha and 1 teaspoon of the honey in a bowl; stir in the cabbage and cilantro and set aside.

2. Combine the remaining 1 tablespoon of honey and lime juice in a small bowl; set aside.

3. Season salmon with salt. Heat oil in large nonstick skillet over medium high. Add salmon, skin sides up, and cook until golden brown, about 3 minutes. Turn and cook another 3 minutes; brush most of honey-lime mixture over salmon and continue cooking until salmon is cooked through, about another 2 minutes. Remove from heat and pour remaining honey-lime in pan and allow fish to sit 1 minute.

4. Serve the fish over a bed of the slaw. Makes 4 servings.

Nutritional analysis for each serving 348 calories, 16 g fat, 2 g saturated fat, 40 g protein, 10 g carbohydrates, 2 g fiber, 426 mg sodium

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MUSTARD-CRUSTED SALMON

1/4 cup country Dijon mustard

2 tablespoons fresh chopped dill

2 teaspoons extra-virgin olive oil

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4 (6-ounce) salmon fillets

1. Preheat the oven to 400 degrees. Coat a shallow baking pan (such as the bottom of the broiler pan) with cooking spray.

2. Stir mustard, dill and olive oil together. Spread over the entire surface of the fillets; place the fish in the prepared baking dish.

3. Bake 6 minutes and remove from oven.

4. Heat the broiler; place the salmon under the broiler until the tops are browned and the fish is cooked through to desired degree of doneness, about 4 minutes. Makes 4 servings.

Nutritional analysis for each serving 301 calories, 13 g fat, 2 g saturated fat, 39 g protein, 3 g carbohydrates, 0 fiber, 445 mg sodium

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SALMON WITH WINE-BRAISED ONIONS

2 tablespoons olive oil, divided

2 red onions, sliced in strips

3/4 teaspoon salt, divided

1/4 cup balsamic vinegar

1/3 cup red wine

1 tablespoon sugar

2 tablespoons golden raisins

1/4 teaspoon oregano

4 (6-ounce) salmon fillets

1/4 teaspoon dried thyme

1/4 teaspoon black pepper

1. Heat 1 tablespoon of oil in a large nonstick skillet over medium high. Add the onions and 1/4 teaspoon of salt and cook, stirring occasionally, until the onions are soft, about 8 to 9 minutes. Add the vinegar, wine, sugar, raisins and oregano, and bring to a boil. Continue boiling until the liquid is nearly gone, about 4 minutes. Set aside.

2. Season the salmon with the remaining 1/2 teaspoon salt, thyme and black pepper. Heat the remaining 1 tablespoon oil in a large nonstick skillet over medium high. Add the salmon and cook 3 to 4 minutes, until the undersides are golden; turn and cook to desired degree of doneness, about another 3 to 4 minutes. Serve the salmon with the onions. Makes 4 servings.

Nutritional analysis for each serving 412 calories, 19 g fat, 3 g saturated fat, 39 g protein, 16 g carbohydrates, 1 g fiber, 525 mg sodium

 

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