Don't forgo salmon when it's cold outside
By Bev Bennett
Published: Sunday, Nov. 7, 2010
Salmon fillets, which are quick-cooking and free of bones, are becoming available options for twosomes as more supermarkets offer single-serve portions.
With the assurance you'll have the cut you want, there's no reason to not indulge in salmon more often.
Grilling is an especially delicious way to prepare salmon fillets, and the technique doesn't have to be limited to warm-weather months.
When you move your cooking indoors, use a ridged grill pan on the stovetop for salmon preparation. Choose a heavy-bottomed pan, preferably with a nonstick surface.
First cook the fish skin-side down, then gently turn the fillets flesh-side down. Look at the fillet from the side angle. When you see a slightly pink ribbon of slightly darker-colored salmon in the center, the fish is done. Remove from heat; the fish will continue to cook for a minute or two.
Don't mask the salmon flavor with heavy sauces. Instead make a sweet-hot orange salsa to balance the rich taste of the fish.
Preparation time: 15 minutes (including salsa)
Cooking time: 7 minutes
For the salmon:
• 2 (6-ounce) salmon fillets (about 3/4 inch to 1 inch thick)
• 2 teaspoons canola oil
• 1/4 teaspoon coarsely ground black pepper
• 1/4 teaspoon coarse sea salt
For the orange salsa:
• 2 teaspoons fresh lemon juice
• 1 1/2 teaspoons honey
• 1 medium navel orange, peeled cut into bite-size pieces
• 1 medium jalapeno chile, cored, seeded and minced
• 1 green onion, green part only, chopped
• 1/16 teaspoon salt (a pinch)
• 1 tablespoon chopped fresh cilantro
Lightly brush the flesh side of the salmon with oil. Brush the stovetop grill pan with the remaining oil. Heat the pan over medium heat. Press the pepper and salt into the flesh side of the salmon. Place the salmon, skin-side down, on the pan. Cook for 5 minutes. Gently turn the salmon over and cook for another 2 minutes or until the salmon is cooked but just slightly darker pink at the center. Remove and keep warm.
To make the salsa: Combine the lemon juice and honey in a small bowl. Stir well. Add the orange, chile, green onion, salt and cilantro. Stir gently but well.
Makes 2 servings.
Nutrition information per serving: 407 calories, 23 grams fat, 108 milligrams cholesterol, 38 grams protein, 14 grams carbohydrates, 2 grams dietary fiber and 380 milligrams sodium.
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