Recipe: Seared Salmon with Sweet Potato Fries & Two Sauces
Salmon: 4 servings
- 4 5oz. wild salmon fillets
- Sea salt and white pepper for seasoning
- Spray canola oil for grill
Directions:
Rub grill with oil or spray grill with oil. Let burn off. Heat grill to medium high.
Sear salmon on each side for about 5 minutes or until desired doneness. Serve
Sweet Potato Fries
Makes 4-6 Servings
Do Ahead: Bake potatoes at 400 degrees for 1 hour or until tender.
Ingredients
- 3 whole baked sweet potatoes (medium large)
- 1 whole nutmeg (or 1-2 teaspoons ground)
- 1 - 2 Tablespoon extra virgin olive oil
- Kosher salt to taste
Directions:
Preheat oven to 425 degrees.
Brush both side of potato with olive oil, sprinkle with salt. Grate a generous amount of nutmeg over each potato. Bake on top rack on a baking sheet for 10 minutes on each side. Turn when potato is golden brown and crisp on each side.
Lemon Drizzle
Makes 1 cup
Ingredients
- 2 teaspoons white wine vinegar
- 1/4 cup shallot, fine chop, about 1 shallot
- 1/4 cup plus 2 tablespoons dry white wine
- 2 tablespoon rice wine vinegar
- 2 whole lemons juice only
- 2 lemons zest only
- 1/4 cups mirin cooking wine
- 1/2 cup extra virgin olive oil
- 1 teaspoon fresh lemon thyme - regular thyme may be substituted or ¼ teaspoon dried thyme
- 1/2 teaspoon plus a pinch sea salt - generous measurement of salt
- 1/4 teaspoons freshly ground black pepper
Directions
Place shallots, white wine vinegar and white wine in a pot over low heat and reduce until nearly dry, about 5 minutes. Add rice wine vinegar and reduce for 1 minute.
Transfer ingredients to a blender, add the remaining ingredients, and blend until well incorporated.
Parsley Oil
Makes 1 cup
Ingredients
- 1/2 bunch Italian parsley
- 1 clove garlic, minced
- 1 teaspoon parmesan cheese, grated fine
- 1 cup extra virgin olive oil
- 1/2 teaspoon sea salt
- 1/4 teaspoon freshly ground black pepper
Directions
Wash and pat dry parsley. Remove the thick part of the stem. Place all ingredients in a blended and mix until well incorporated, about 30 seconds
HEALTH INFORMATION
Salmon
Nutritional Highlights:
Calories 281 / Calories from Fat 113 / Total Fat 13g 20% / Saturated Fat 2g 10% / Polyunsaturated Fat 5g / Monounsaturated Fat 4g / Cholesterol 109mg 36% / Sodium 87mg 4% / Total Carbohydrates 0g 0% / Protein 39g
Health Benefits:
High in B12, B6, Omega-3, excellent ratio of Omega-3 and Omega-6, high protein, selenium, niacin, magnesium, phosphorus.
High in omega-3 essential fatty acids, high in protein and low in fat, all of which are important for overall
health. The omega fats are not naturally made by the body and must be obtain from our foods such as salmon and other fatty cold-water fish. Good for the heart and circulation, brain development and function, arthritis and healthy bones. Versatile and easy to prepare. Eat salmon at least once a week. Highly recommended for pre-menopausal meal plans. Contains the highest amount of essential omega-3 fatty acids than any other fish.
Preparation Tips:
Grilling, baking, poaching, broiling are all simple and easy ways to prepare salmon. Because of the high 'good fat' content, salmon is a moist fish, even if slightly overcooked. This is good when cooking for a family with different preferences for doneness. Salmon goes well with a variety of sauces and pesto and is delicious the next day on salads. It makes a versatile appetizer topped with a bit or sour cream, capers, and chopped cucumbers. Salmon tacos are a great and economical way to introduce salmon to younger kids; they like the taco and get the nutritional benefit of salmon. It also 'stretches' the salmon and makes a hardy and healthy family-friendly meal
Sweet Potato Fries
Nutritional Highlights:
1 medium potato
Calories 130 Calories from Fat 0 / Cholesterol 0% / Sodium 45mg / Total Carbohydrates 33g / Dietary Fiber 4g / Sugars 7g / Protein 2g
Health Benefits:
Excellent source of vitamin A very good source of vitamin C and manganese, and a good source of copper, dietary fiber, vitamin B6, potassium and iron. Vitamin A and C are powerful antioxidants that boost the immune system and support the development of healthy cellular structure. These antioxidants eliminate damaging chemicals. These chemicals are associated with conditions like atherosclerosis and colon cancer. The anti-inflammatory properties of vitamin A help relieve conditions such as asthma, osteoarthritis, and rheumatoid arthritis.
Preparation Tips:
Roast or bake when possible; this method will help maintain the nutrients. Sweet potatoes are economical and versatile, and are delicious as a sweet or savory dish. Use leftover baked sweet potatoes for home fries. Mash the sweet potato with banana; add a bit of cream and egg, whisk, and bake for a simple and delicious pudding. Add roasted sweet potatoes to salad or pasta with chopped parsley and shallots. Slice roasted or bakes sweet potatoes, sprinkle with your favorite cheese and broil. Top with a poached egg and you have brunch!
Lemon Drizzle
Nutritional Highlights:
1 cup lemon sections, without peel: calories 61 / Fat 0 / Carbohydrates 20g / Fiber 6g / Protein 2g /
Health Benefits:
Lemons are very low in Cholesterol, Saturated Fat, and Sodium. They're also a good source of Vitamin B6, Iron and Potassium, and an excellent source of Dietary Fiber and Vitamin C
They are best known for Vitamin C, which is essential for healthy gums, teeth and bones. Vitamin C also helps heal wounds and fractures. It builds resistance to infections, giving strength to blood vessels and aids in the absorption of iron. Lemons help ease the effects of colds and flu.
Preparation Tips:
Roasted lemons add sweetness to chicken or fish. Mix lemon juice with simple syrup and lavender to make a simple iced dessert. Lemon adds zip and pizzazz to bottled dressings and helps cut down on the fat.
Parsley Oil
Parsley Oil is packed with antioxidants and immune boosting properties.
Parsley is the world's most popular herb. It contains twice as much vitamin C as oranges, twice as much iron as spinach, is rich in vitamin A, and contains calcium and potassium. It contains flavanoids that help neutralize or slow the development of some cancers. It is an effective diuretic and helps stimulate the kidneys to expel waste. It is helpful in treating kidney and bladder infections.
Garlic, another ingredient in Parsley Oil, is an anti-cancer, cholesterol reducing, blood pressure lowering super food. Its taste ranges from sweet when slow roasted to pungent when used raw.
Olive oil is one of the top antioxidant super foods. Research shows consuming olive oil can improve your cholesterol level and reduce your lower your risk for heart disease. There is strong evidence that suggest olive oil is helpful in protecting against breast cancer. Olive oil contains a substance known as oleic, which blocks the action of cancer elements found in breast cancer.
For more information, visit www.yourfitgourmet.com.
About Yvonne Tally:
Yvonne is a graduate of the California Culinary Academy however, she began her culinary journey at the side of her mother's apron. Growing up in a large family, food was the center of her world. As she pursued her cooking career, she grew to love the flair of gourmet presentation, the art of eating, and the simplicity of fresh healthful ingredients, combining all to create Your Fit Gourmet. Her distinctive approach to getting great tasting and beautiful healthful foods to the table quickly and simply can make it possible to have the whole family together at any meal. Yvonne uses mostly organic fresh ingredients, minimal cooking times and classic cooking techniques. The cornerstones of her unique cuisine is derived from her experience cooking and eating her way through France, her organizational skills as a corporate food service director, along with her knowledge as a nutrition specialist and food coach. Yvonne shares her timesaving tips and her cooking secrets for turning ordinary ingredients into extraordinary meal for the overscheduled woman.Yvonne is the CEO and co-founder of Poised Inc; a fitness and wellness company in Menlo Park CA. She is a frequent guest on TV, presenter and lecturer sharing her style of living a positive and passionate life and writes a monthly food and drink column for the Menlo Park Almanac. She lives in San Mateo with her daughter.
