TIP Fresh wild sockeye, king and coho salmon are in season now: Buy them fresh, not frozen, while you can. Wild salmon is leaner and more flavorful (but not fishy tasting) than farmed.
Maple-Lime Glazed Wild Salmon
2 tablespoons maple syrup
2 tablespoons lime juice
4 (5-ounce) pieces wild salmon fillet
1/2 teaspoon salt
1/4 teaspoon black pepper
1. Coat grill rack with cooking spray; heat grill for direct cooking.
2. Whisk the maple syrup and lime juice together.
3. Sprinkle the salmon on both sides with the salt and pepper. Place on grill, skin sides facing up, and cook 3 minutes. Turn, brush with the maple-lime syrup, grill 1 minute and repeat until the salmon is cooked to the desired degree of doneness, a total of about 3 minutes on the second side. Makes 4 servings.
Nutritional analysis for each serving 235 calories, 28 g protein, 7 g carbohydrates, 0 g fiber, 7 g fat, 2 g saturated fat, 397 mg sodium
Wild Salmon With Corn-Tomato Salsa
1 cup halved cherry tomatoes
1 cup corn
1/4 cup finely chopped red onion
1 tablespoon plus 1 teaspoon lime juice
1/4 cup cilantro, chopped
3/4 teaspoon salt, divided
1/4 teaspoon black pepper, divided
4 (5-ounce) portions wild salmon
1. Heat the grill rack with cooking spray and heat for direct grilling.
2. Combine the tomato, corn, red onion, lime juice, cilantro, 1/2 teaspoon of the salt and 1/8 teaspoon of the pepper in a bowl and set aside.
3. Sprinkle the remaining salt and black pepper over the fish. Place on the grill, skin sides facing up, and grill 3 minutes, or until well marked on the undersides. Turn and cook another 3 minutes, or to desired degree of doneness. Makes 4 servings.
Nutritional analysis for each serving 252 calories, 30 g protein, 11 g carbohydrates, 2 g fiber, 7 g fat, 2 g saturated fat, 689 mg sodium
Wild Salmon Roasted with Lemon and Dill
1 (20-ounce) salmon fillet
1 tablespoon olive oil
1/2 teaspoon salt
1/8 teaspoon black pepper
1 teaspoon chopped fresh dill
1 teaspoon grated lemon zest
4 to 6 thin slices lemon (1/8 inch thick)
1. Preheat oven to 450 degrees. Coat a baking sheet with cooking spray.
2. Brush both sides of the fish with the oil and place, skin side down, on the baking pan. Sprinkle the salt, pepper, dill and lemon zest evenly over the surface of the fish. Place the lemon slices in a long, overlapping line down the center of the salmon and place in the oven.
3. Roast 8 to 10 minutes, or until salmon is cooked to the desired degree of doneness. Makes 4 servings.
Nutritional analysis for each serving 241 calories, 28 g protein, 1 g carbohydrates, 1 g fiber, 10 g fat, 2 g saturated fat, 396 mg sodium