Salmon with Mustard Dill Sauce

 
Photo by WHFoods.com

Photo by WHFoods.com

 
 

Salmon with Mustard Dill Sauce Recipe

Prep and Cook Time: 15 minutes

Ingredients:

  • 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
  • 1 TBS fresh lemon juice

Dill Sauce

  • 2 medium garlic cloves, pressed
  • 1 TBS Dijon mustard
  • 2 TBS fresh lemon juice
  • 1/4 cup chicken broth
  • 1 tsp honey
  • 1 tsp chopped fresh dill
  • salt and white pepper to taste

Directions:

  1. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
  2. Press garlic and let it sit for at least 5 minutes.
  3. Rub salmon with 1 TBS fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
  4. Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking     rapidly on both sides so it will be done very quickly (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
  5. To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill. Pour over salmon and serve.

Serves 4

Recipe by WHFoods.com

 

Salmon in Citrus Sauce

 
Image by xura at FreeDigitalPhotos.net

Image by xura at FreeDigitalPhotos.net

 
 

If you want to add over 100% of the daily value for those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating try this delicious, easy-to-prepare salmon recipe. The tangy sauce is a great complement to the flavor of the salmon and it only takes minutes to prepare. Enjoy!

Prep and Cook Time: 15 minutes

Ingredients:

  • 1-1/2 lbs salmon filets, skin and bones removed, cut into 4 pieces
  • 1/2 medium sized onion, chopped
  • 2 medium cloves garlic, chopped
  • 2 TBS + 2 tsp fresh lemon juice
  • 1-1/2 cups fresh orange juice
  • 1 tsp fennel seeds
  • 2 TBS minced fresh parsley, or if you have it, green fennel tops
  • salt and white pepper to taste

Directions:

  1. Preheat broiler and place a stainless steel or cast iron skillet under broiler for about 10 minutes to get it very hot.
  2. Chop onions and garlic and let sit for 5 minutes.
  3. While skillet is heating, place chopped onion, garlic, fennel seeds, 2 TBS lemon juice, and orange juice in a shallow, wide saucepan and cook on high heat for about 10-15 minutes to reduce to half the volume.
  4. Season salmon pieces with 2 tsp lemon juice, salt and pepper and place on hot pan from broiler. Return pan to broiler (approximately 5-7 inches from heat) and broil salmon for about 7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is cooking on both sides at once.
  5. Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and strain liquid over salmon. Sprinkle with finely chopped parsley.

Serves 4

Recipe by WHFoods.com

 

Southwestern Salmon & Black Bean Recipe

 
Photo by WHFoods.com

Photo by WHFoods.com

 
 

Add this amazing flavor blend that combines the sweetness of the salmon, richness of black beans, and the zestiness of the topping to your Healthiest Way of Eating and enjoy!

Prep and Cook Time: 30 minutes

Ingredients:

  • 1-1/2 lb salmon cut into 4 pieces, skin and bones removed
  • 1 small sized onion, minced
  • 1 small sized red bell pepper, diced 1/4 inch
  • 4 medium cloves garlic pressed
  • 1 TBS + 1/2 cup chicken or vegetable broth
  • 2 cups or 15 oz can black beans (BPA free), drained
  • 1-1/2; TBS red chili powder
  • about 2 cups shredded romaine lettuce, outer leaves discarded
  • 1 medium avocado, cut into cubes

Sauce:

  • 2 TBS fresh chopped cilantro
  • 1 TBS fresh chopped mint
  • 1 TBS fresh chopped basil
  • 3 TBS fresh lemon juice
  • 3 TBS olive oil
  • 1 TBS chopped pumpkin seeds
  • salt and pepper to taste

Directions:

  1. Season salmon with a little salt and pepper. Set aside while you chop and sauté vegetables.
  2. Mince onions and press garlic and let sit for at least 5 minutes.
  3. Heat 1 TBS broth in a 10-12 inch stainless steel skillet. When broth begins to steam add onion, bell pepper and garlic and Healthy Sauté on medium heat for about 5 minutes stirring frequently.
  4. Add 1/2 cup broth, drained beans, and red chili powder. Cook for another 10 minutes. Season with salt and pepper to taste.
  5. While beans are cooking, preheat broiler. Place a stainless steel or cast iron skillet large enough for salmon under the heat to get hot. This takes about 10 minutes.
  6. In a bowl mix together cilantro, mint, basil, lemon juice, olive oil, pumpkin seeds, salt and pepper.
  7. Place salmon in the hot pan and return to broiler about 5 inches from the heat source for best results. Broil salmon for about 7 minutes for medium doneness. This is our Quick Broil cooking method. Serve salmon, beans, lettuce and avocado together on a plate. Top salmon and lettuce with cilantro topping.

Serves 4

Recipe by WHFoods.com