Marge Perry, Newsday's weekly 3 Simple columnist, also writes, broadcasts, teaches and speaks about cooking, food and nutrition.
TIP For moist, juicy salmon, remove it from the heat when still slightly translucent in the center; by the time it gets to the table, it will be opaque but not dry.
GINGER-LIME TERIYAKI SALMON
2 tablespoons lime juice
3 tablespoons lower-sodium soy sauce
1 tablespoon honey
2 teaspoons minced ginger
4 (6-ounce) pieces salmon fillet
1. Combine lime juice, soy sauce, honey and ginger in baking dish just large enough to hold salmon in a single layer, and whisk until honey is dissolved. Place the fish in the baking dish, skin-side up, marinate 15 minutes, turning every 5 minutes so each of the 3 nonskin sides face down.
2. Heat broiler. Transfer salmon, skin-side up, to a baking sheet coated with cooking spray. Broil 5 to 6 minutes, turn over and broil 1 to 2 minutes, until fish is cooked to desired degree of doneness and tops are browned. Makes 4 servings.
Nutritional analysis for each serving 227 calories, 35 g protein, 7 g carbohydrates, 0 g fiber, 6 g fat, 2 g saturated fat, 377 mg sodium
2 teaspoons paprika
1 1/2 teaspoons dried thyme
1 1/2 teaspoons oregano
1 teaspoon garlic powder
1/2 teaspoon cayenne (or to taste)
1/2 teaspoon salt
1/2 teaspoon black pepper
4 (6-ounce) pieces salmon
1 tablespoon canola oil
1. Preheat the oven to 425 degrees.
2. Combine paprika, thyme, oregano, garlic powder, cayenne, salt and pepper in a small bowl. Sprinkle half the mixture evenly over the fish and gently press or rub it in. Turn the fish over and repeat.
3. Coat heavy, ovenproof skillet (such as cast iron) with oil. Heat skillet over medium-high; add the fish. Cook 2 to 3 minutes on each side, until salmon is darkly browned, then place skillet in oven. Cook until fish is barely translucent in the center, or cooked to desired degree of doneness, about 5 to 6 minutes longer. Makes 4 servings.
Nutritional analysis for each serving 241 calories, 34 g protein, 2 g carbohydrates, 1 g fiber, 10 g fat, 2 g saturated fat, 376 mg sodium
SALMON WITH TOMATO, BASIL AND OLIVES
2 tablespoons olive oil, divided
1 cup chopped onion
2 cloves garlic, minced
1 pint grape tomatoes, halved
1/4 cup pitted Kalamata olives, coarsely chopped
4 (6-ounce) salmon fillets
1/2 teaspoon salt
1/8 teaspoon pepper
1/4 cup thinly sliced basil
2 tablespoons chopped parsley
1. Heat 1 tablespoon of the oil in a large, nonstick skillet over medium high. Add the onion and garlic; cook 4 minutes, until somewhat softened. Add the tomatoes and olives; cook, stirring occasionally, until tomatoes begin to fall apart and onion is translucent, 4 to 5 minutes longer. Cover and remove from heat.
2. Season salmon with the salt and pepper. Heat the remaining 1 tablespoon oil in a second large, nonstick skillet over medium high. Add the salmon and cook 5 to 6 minutes on each side, until golden and barely translucent in the center.
3. Warm topping mixture (if needed) for 1 minute. Remove from heat, stir in basil and parsley and serve with salmon. Makes 4 servings.
Nutritional analysis for each serving 322 calories, 35 g protein, 9 g carbohydrates, 2 g fiber, 16 g fat, 2 g saturated fat, 544 mg sodium