SALMON WITH SWEET CHILI-SESAME SAUCE
1 tablespoon sesame seeds
2 tablespoons honey
2 tablespoons low-sodium soy sauce
1 tablespoon fish sauce
1⁄8 to 1⁄4 teaspoon crushed red pepper flakes
1⁄2 cup chopped scallions (green parts only)
1 tablespoon olive oil
4 (5-ounce) salmon fillets
1. Heat the sesame seeds in a large nonstick skillet over medium-high until they are lightly golden; transfer to a small bowl. Add the honey, soy sauce, fish sauce and red pepper flakes and stir until the honey is dissolved. Stir in the scallions.
2. Heat the oil in the skillet over medium-high; add the salmon skin side up and cook until it is golden on the undersides, about 4 to 5 minutes. Turn and cook until the skin is browned and crisp, another 4 to 5 minutes, or to desired degree of doneness. Serve with the sauce spooned over the top. Makes 4 servings.
Nutritional analysis for each serving: 317 calories, 34 g protein, 11 g carbohydrates, 0 fiber, 15 g fat, 2 g saturated fat, 714 mg sodium
BROILED SALMON AND ASPARAGUS WITH CREAMY MUSTARD SAUCE
1 bunch asparagus, trimmed (about 1 pound)
1 tablespoon olive oil
3⁄4 teaspoon salt, divided
1⁄8 teaspoon black pepper
4 (5-ounce) skinned salmon fillets
1⁄4 cup light sour cream
1⁄4 cup canola mayonnaise
1 teaspoon country Dijon (or more to taste)
1. Coat a baking sheet pan with cooking spray and preheat the broiler.
2. Toss the asparagus with the oil and 1⁄4 teaspoon of the salt. Place on the baking sheet pan. Season the salmon with the remaining 1⁄2 teaspoon salt and the pepper; place on top of some of the asparagus. (The vegetable serves as a rack for the fish).
3. Broil until the fish is cooked to the desired degree of doneness and the asparagus is crisp tender, about 12 minutes.
4. While the fish cooks, combine the sour cream, mayonnaise and mustard in a small bowl. Serve with the salmon. Makes 4 servings.
Nutritional analysis for each serving: 313 calories, 33 g protein, 3 g carbohydrates, 1 g fiber, 18 g fat, 2 g saturated fat, 653 mg sodium
GRILL-PAN SALMON WITH HORSERADISH BARBECUE SAUCE
2 teaspoons olive oil
1⁄4 cup chopped onion
1⁄2 cup ketchup
1 tablespoon cider vinegar
1 teaspoon brown sugar
1 tablespoon drained (prepared) white horseradish
4 (5-ounce) salmon filets
1. Heat the oil in a medium saucepan over medium-high heat; add the onion and cook, stirring, until somewhat softened, about 3 minutes. Add the ketchup, vinegar and sugar and cook, stirring occasionally, until the mixture is bubbly and thickened, about 3 minutes. Remove from heat, stir in the horseradish and let stand while you cook the fish.
2. Heat a nonstick or lightly oiled grill pan over medium-high heat. Add the salmon, skin side up, and cook until the fish easily releases from the pan and is nicely marked on the undersides, about 5 minutes. Turn and brush the top of the fish with some of the sauce. Cook until the fish again readily releases from the pan surface, about another 5 minutes. Serve with the remaining sauce. Makes 4 servings.
Nutritional analysis for each serving: 295 calories, 33 g protein, 12 g carbohydrates, 0 fiber, 13 g fat, 2 g saturated fat, 396 mg sodium
TIP: The white substance that leaches out as you cook salmon is not fat; it is a protein similar to egg white.