Saturday, July 14, 2007

Broiled Wild Salmon Recipe with Mustard-Mint-Parsley Sauce



An interesting thing is happening to me in my cooking. Although I still spend (far too much) money on cookbooks and spend (far too much) time reading them, more often lately if I'm going to cook something for the first time, I'll visit other food blogs to get ideas of how other home cooks have done it. This recipe is my adaptation of Glazed Salmon with Dijon Mustard Sauce, a recipe I found at Beyond Salmon, one of the best blogs around to get information about cooking fish.

I'd cooked salmon many times, but this was the first time I'd cooked it using the broiler in my favorite countertop toaster oven which I wrote about here, the same oven I'm loving for roasted veggies. This was lovely wild sockeye salmon with the skin on, (from Costco, just like the oven) and this turned out to be a great way to cook it.

Fish is full of omega-3 fatty acid, so heart-healthy that the American Heart Association recommends eating fish at least twice a week, so this recipe is perfect for Ilva and Joanna's Heart of the Matter, where they collect heart-healthy recipes each month. This month the theme is fish, and here are details about the event.


Broiled Wild Salmon with Mustard-Mint-Parsley Sauce
(Makes 2 servings, recipe adapted from this recipe on Beyond Salmon)

Ingredients:
2 salmon filets, preferably with skin (I used wild Sockeye salmon from Costco)
1 tsp. olive oil
1 tsp. fish rub (I used Pride of Szeged fish rub, but use your favorite seasoning blend for fish)

Sauce Ingredients:
2 T light sour cream (not fat free)
1 T mayo (use full-fat mayo made from soybean oil)
2 tsp. Dijon mustard (or more, to taste)
2 tsp. white wine (or use 1 tsp. lemon juice mixed with 1 tsp. water)
1 tsp. very finely chopped fresh mint
1 tsp. very finely chopped fresh parsley
(Optional: next time I might add 1 tsp. finely chopped green onion)

Instructions:
Preheat the broiler (450 F) and wrap broiling pan with foil for easier cleaning if desired. Rub salmon filets with olive oil and fish rub, and let fish come to room temperature.

Put salmon under the broiler about four inches away from heat, and cook about six minutes per inch of thickness for salmon to be cooked medium. Start to check after about four minutes and when fish is starting to flake, but still looks slightly translucent, it's done. It will continue to cook when it's out of the oven. (If the top is getting too brown, move your broiler rack down one level. I cooked mine too long, next time I'll be more careful.)

While fish is broiling, chop herbs and whisk together sauce ingredients. Let salmon rest five minutes, then serve with sauce spooned over.


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South Beach and Heart-Healthy Suggestions:
Some people may be shocked that I'm offering a sauce with sour cream and mayo and suggesting it's heart-healthy, but mayonnaise made with soybean oil and low-fat sour cream are both relatively low in saturated fat. Even if you ate every drop of the sauce, there would be about 7 grams of fat per serving, of which only 2 would be saturated fat. I do love a lot of sauce, but you can certainly use less than I show in my photo!

Other Heart-Healthy Salmon Recipes to try:
(Recipes from other blogs may or may not be South Beach friendly, check ingredients.)
Friday Night Grilled Salmon Two Ways
Roasted Salmon with Balsamic Sauce
Greek Salmon Cooked in a Grill Pan
Grilled Salmon with Asian Dipping Sauce
Panko-Crusted Salmon from Simply Recipes
Salmon with Thai Red Curry Sauce from What Did You Eat
Oven-Roasted Salmon with Coriander from Nami-Nami
Baked Fillet of Akaroa Salmon with Chives, Capers, and Sweet Chili Sauce from Bron Marshall
Tamarind-Glazed Salmon from 28 Cooks
Green Tea Salmon from Je Mange la Villecounter customizable free hit

19 comments:

sher said...

Sigh. That looks so lovely. To me, nothing is prettier than perfectly cooked salmon, with a nice contrasting sauce---and you have that down pat there! Wonderful!

Kelly Mahoney said...

The color you acheived from just broiling the fish is amazing.

Lydia said...

I love this recipe because it uses mint and parsley, both of which are in their prime in my herb garden at the moment. Looks beautiful and delicious.

Genie said...

Kalyn, that sauce sounds divine. I love salmon, too, and I want to give the sauce a whirl -- it's a great way to put those herbs to use!

Amy said...

This is a wonderful recipe! I have the two herbs growing in my garden so I'll have to try this next time I have salmon.

MyKitchenInHalfCups said...

Kalyn the steak looks glorious but I'll take the salmon and the radishs if you please. Really these have been beautiful dinners. And yes I also love my grill pan . . . when I got it I wondered if I would use it. I surely do.

Kalyn said...

Sher, thanks. Don't you love wild salmon.

Kelly, it's nothing I did, some types of wild salmon are just really bright orange like this.

Lydia, me too!

Genie, thanks. I did like it.

Amy, that's Lydia, me, and you who have these herbs! (Life is good.)

Tanna, me too, although I like steak once in a while. Isn't the grill pan just wonderful?

katiez said...

I love the idea of the mint in the sauce. My natural inclination would have been tarragon but I'm in a bit of a rut haha!
I would like to use more mint. I grow it and use it in tea...
It should go well with the mustard... I'll do that next time (I hope!)

Ilva said...

Kalyn, what a wonderful salmon dish! And so perfect for the HotM, I'm really curious about the mint and mustard combination, it must be good! Thanks a lot!

ejm said...

That looks really great, Kalyn! And it reminds me that we haven't had salmon in ages! Now it's going to be even harder to decide what to put with it. (Normally we're torn between using basil pesto, mustard dill mayonnaise, or green peppercorn mayonnaise as a "sauce" for salmon)

You should submit this post to They Go Really Well Together (TGRWT #4 theme is "mustard and mint")

-Elizabeth

Anh said...

Kalyn, thanks for a lovely recipe. I have some salmon at home and haven't decided how to cook it. Your recipe is excellent. I should try out!

Kirsten said...

What a great recipe, and lots of other great links to recipes.

I agree re: cooking inspiration. What once was magazines, cookbooks, Food Network, etc. is now cooking blogs and creative ideas based on what is fresh at the store/market.

Looks just delicious!

Kristen said...

This sounds like a wonderful combo of flavors.

obachan said...

Mmmmm... looks good!
I'm trying to eat more fish than meat these days. Thanks for sharing the recipe.

Zoe said...

I almost never look in my cookbooks any more. I use food blogs almost exclusively now, and I make new recipes every week. I'm becoming really obsessed with reading food blogs and cooking, actually. :-) I've started using bluedot.us to bookmark my recipes because you can pick a photo from the page to use as a thumbnail, set tons of tags, etc.

Kalyn said...

Once again I'm horribly behind answering comments, but rest assured that I do read them all even if I don't get back to respond very soon! I'm not surprised to hear that there are others who are using food blogs to cook from as much or more than cookbooks these days.

Omega 3 oils said...

Fish Oil is very much recocmmended. It can always help with heart diseases.

Michelle said...

I have a TON of mint in my garden so I was looking for recipes to use some up! This was perfect! I'm trying to get us to eat more salmon around here since it's so healthy! This was a great light dish! Thanks so much!!

Kalyn said...

Michelle, so glad you liked it!

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