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3 Simple wild salmon recipes

Salmon is seared on one side in a

Salmon is seared on one side in a cast iron pan, and finishes cooking on top of baby bok choy and radishes. Credit: Marge Perry


4 (6-ounce pieces) wild salmon fillet

1/2 teaspoon salt

1/4 teaspoon black pepper

1 tablespoon olive oil

1/4 cup lower-sodium chicken (or vegetable) broth

1/4 cup white wine

1 teaspoon country-style Dijon mustard

4 baby bok choy, halved lengthwise (about 1 pound)

1/2 cup thinly sliced radishes

2 cloves garlic, very thinly sliced (lengthwise)

1. Season the fish on both sides with the salt and pepper.

2. Heat the oil in a large cast-iron skillet until it just begins to shimmer. Add the fish skin (or skinned) side down and cook until that side is well browned, 5 to 6 minutes. Transfer to a plate. (It will not be fully cooked.)

3. Add the broth, wine and mustard to the pan; cook, stirring, 1 minute. Add the bok choy, radishes and garlic; cook 3 minutes until bok choy is lightly browned on the undersides. Turn them over and place the fish on top; continue cooking until the bok choy is crisp-tender at the base and the fish is barely translucent in the center, 2 to 4 minutes more. Makes 4 servings

Nutritional analysis for each serving: 263 calories, 36 g protein, 4 g carbohydrates, 2 g fiber, 10 g fat, 2 g saturated fat, 524 mg sodium



1 medium red onion, cut in 1/2-inch thick slices

2 ears corn, shucked

2 tablespoons olive oil, divided

1/2 red bell pepper, seeds and membrane removed

1/4 cup basil leaves, cut in thin strips

2 tablespoons mint leaves, chopped

1 tablespoon lemon juice

3/4 teaspoon salt, divided

1/4 teaspoon black pepper, divided

4 (6-ounce) wild salmon filets

1. Coat the grill rack with cooking spray or brush with oil. Heat the grill to medium-high (400 to 500 degrees) for direct-heat cooking.

2. Stick a toothpick horizontally through the center of each onion slice to hold it together. Brush the onion and corn with 1 tablespoon of the oil and place them on the grill along with the pepper, facing skin side down. Grill, turning the corn and onion as soon as the undersides are marked. Cook the pepper until the skin is charred. Allow the vegetables to cool. Slip the skin off the pepper and cut 1/3-inch dice; chop the onion in 1/3-inch pieces and cut the kernels off the ears of corn. Combine the three vegetables in a bowl with the basil, mint, lemon juice, 1/4 teaspoon of the salt and 1/8 teaspoon of the pepper.

3. Brush the salmon with the remaining 1 tablespoon of oil and season on both sides with the remaining 1/2 teaspoon salt and 1/8 teaspoon pepper. Grill, carefully turning once when the salmon readily releases from the pan surface, 4 to 5 minutes on each side. Serve with the grilled corn topping. Makes 4 servings.

Nutritional analysis for each serving: 349 calories, 37 g protein, 21 g carbohydrates, 3 g fiber, 14 g fat, 3 g saturated fat, 525 mg sodium



2 tablespoons olive oil, divided

1/2 small onion, chopped (about 1/2 cup)

1 tablespoon minced ginger

4 plum tomatoes, diced

1/4 cup golden raisins, coarsely chopped

1 tablespoon apple cider vinegar

3/4 teaspoon salt, divided

2 tablespoons all-purpose flour

2 teaspoons curry powder

Pinch cayenne

1/8 teaspoon black pepper

4 (6-ounce) wild salmon filets

1. Heat 1 tablespoon of the olive oil in a large nonstick skillet over medium high. Add the onion and ginger and cook, stirring, 2 minutes until the onion just begins to soften. Add the tomatoes, raisins, vinegar and 1/4 teaspoon of the salt and cook until the tomatoes are very soft and begin to form a chunky sauce, about 10 minutes.

2. Meanwhile, combine the flour, curry powder, cayenne, black pepper and remaining 1/2 teaspoon salt on a plate. Dredge the filets on both sides in the flour. Set aside.

3. Sprinkle remaining flour into the tomato mixture, stirring constantly. Lower the heat to medium and cook, stirring occasionally, for 10 minutes.

4. Heat the remaining 1 tablespoon oil in a second large nonstick skillet over medium high. Add the salmon and cook until golden on the undersides, 4 to 5 minutes. Turn and cook to desired degree of doneness. Serve with the relish. Makes 4 servings.

Nutritional analysis for each serving 327 calories, 36 g protein, 15 g carbohydrates, 2 g fiber, 13 g fat, 3 g saturated fat, 526 mg sodium

TIP: Wild Salmon, which is in season now, is firmer, less fatty, and more delicately flavored than farmed salmon. It is also more expensive, but well worth it, not only for the flavor, but for the sustainable way in which it is fished. You can also use farmed salmon in these recipes.

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