Thursday, January 01, 2009

Start Your Diet with this Easy Recipe for Roasted Salmon with Rosemary-Garlic Rub

Roasted Salmon with Rosemary-Garlic RubIn 2006 I wrote about ten reasons I love the South Beach Diet, and one of them is the way you can go back on phase one whenever you've gained a few pounds and want to quickly get back to your target weight. I know readers think I eat nothing but salad, but actually every December I indulge a little, and then in January I get back to my regular low-glycemic way of eating by doing phase one for a few weeks. I know other people who also do this, so for the third year in a row, I'll be posting all phase one recipes during January. If anyone asked me what phase one foods I'd never get tired of, salmon would be near the top of the list, so I'm kicking off the phase one recipes with this easy recipe for salmon with Rosemary-Garlic Rub. This recipe is easy enough to make after a hard day at work, and so delicious that you won't feel like you're dieting.

Salmon filets are rubbed with a small amount of olive oil and about a tsp. of the rub and allowed to come to room temperature while the oven heats.

Then salmon is roasted at high heat for 9-10 minutes, or until the salmon feels slightly firm to the touch. That's it!


Roasted Salmon with Rosemary-Garlic Rub
(recipe for Rosemary-Garlic Rub and salmon recipe created by Kalyn. This rub is good on salmon, chicken, or pork, so make the full amount and store in a glass jar.)

Rosemary-Garlic Rub Ingredients:
4 T sea salt
2 T dried cracked rosemary (see note)
2 T granulated garlic (not garlic powder)
1 T coarse grind black pepper
1 T Spike Seasoning (optional, but recommended)

Rub Instructions:
This rub can be made in a mortar and pestle or probably even a blender, but I used a mini food processor. If you don't have cracked rosemary, start by putting rosemary in small plastic food storage bag and pounding with meat mallet or heavy dish until rosemary is broken apart.

Blend salt and cracked rosemary in food processor one minute, or longer, until mixture is fairly ground but still has some texture to it. Add other ingredients and process about one minute more, until mixture is finely ground and well blended.

Roasted Salmon Ingredients:
1 piece salmon per person
2 tsp. olive oil for each piece of salmon
1-2 tsp. Rosemary-Garlic Rub for each piece of salmon
(Use about 1 tsp. of rub divided between both sides of the salmon unless it's quite a large piece of salmon.)

Instructions:
Put salmon on roasting pan or rack. Rub each side of salmon with about 1 tsp. olive oil. Using about 1 tsp. of rub per piece of salmon, sprinkle both sides of salmon with Rosemary-Garlic rub, rubbing with your fingers so the surface of the salmon is well coated with the rub. (I'm editing these instructions to clarify that I used 1 tsp. divided between both sides of the salmon piece, since a few commenters found this to be too salty. I do apologize if my original instructions were not as clear as they could have been!)

Let rubbed fish come to room temperature while you preheat oven to 450F/230C. Roast salmon (without turning) for 9-10 minutes, or until fish feels slightly firm but not hard to the touch. I prefer my salmon slightly undercooked rather than overcooked and cooked it just 9 minutes, but actual cooking time will depend on the thickness of the salmon. Serve hot.



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South Beach Suggestions:
Salmon cooked like this is a perfect main dish for any phase of the South Beach Diet, or any other low-glycemic eating plan. The salmon in the photo was served with Mary's Perfect Salad. Another great phase one side dish would be Roasted Broccoli with Lemon and Pecorino-Romano Cheese.

More Phase One Salmon to Savor:
Foil-Baked Salmon with Basil Pesto and Tomatoes
Friday Night Grilled Salmon Two Ways
Roasted Salmon with Balsamic Sauce
Greek Salmon Cooked in a Grill Pan
Herb Encrusted Grilled Salmon
Grilled Salmon with Sun-Dried Tomato, Olive, and Caper Relish
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37 comments:

  1. Maybe I'll be the first to post in 09!! Thanks Kalyn for posting phase 1 recipes this month - perfect timing! I'm going back to South Beach eating - it's been a while but I really need to loose pregnancy weight and a few holiday pounds. I did South Beach a few years ago in preparation for my wedding and it really worked! I purchased the first South Beach Diet cookbook but found some of the recipes a little boring. Your blog is really inspiring me - I love to cook and your food always looks so tasty. Thanks for all your work with this blog - I'm really enjoying it!

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  2. Jeannette, the first comment of 2009! Thanks for starting us off on such a positive note, and good luck with losing those few pounds! I'll be doing phase one right along with you, and yes, it really does work doesn't it!

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  3. Like you, I love salmon... and it's the only fish mon mari likes so all good!
    Yes, once again, time to stop the madness and start eating more healthily... sure was fun, tho, wasn't it?
    Happy New Year!

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  4. Happy New Year!
    I love salmon and can't think of nothing better to start of the new year with healthy flavor.

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  5. Happy New Year Kalyn!

    And: thanks

    Love

    Ulrike from Küchenlatein

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  6. I adore salmon, and I love rosemary/garlic flavors. However I have a question.

    When I buy dried rosemary, it is like hard, sharp pine needles. Or, if I buy the chopped kind, it is like sliced,hard, sharp pine needles. When I cook with rosemary I inevitably find myself wishing I hadn't because I am not fond of big, sharp pine needles in my food. But I love the flavor.

    Sooo... what to do? Must I use fresh? I can imagine pounding it in a bag but then I would have pounded sharp pine needles in my food, eh? Or is it just me? Why don't they just powder this stuff?

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  7. Hi Katie, Simona, and Ulrike! Happy 2009 to everyone.

    Lyn, I know what you mean about dried rosemary. If it was summer I would use fresh rosemary to make a rub and then dry it. But if you use a food process or mortar and pestle to make this rub, I promise the rosemary will be ground up enough that you won't get a big chunk of dried rosemary. I buy cracked rosemary from Penzeys (www.penzeys.com) which starts with pretty small pieces, but if you only have regular rosemary, just grind it a bit longer.

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  8. excellent reposting idea :)

    this makes me wish I had horded more farmers market salmon :(

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  9. I think I could eat salmon every day! For a fish that is so rich in good Omega-3 oil, it's also really adaptable to so many types of flavoring. I love to toss chunks of roasted salmon over a spinach salad.

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  10. I love the flavors of roasted salmon and rosemary - it's so satisfying. After weeks of feasting, this sounds like the perfect January antidote!

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  11. We are making this one for sure!

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  12. I love a simple roasted salmon. My fresh time grows pretty much all year, but I usually cut off a few stems and store it in the freezer in a plastic bag. It seems to keep well and keep it's fresh texture (maybe softens a bit).

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  13. Kalyn, with fish & seafood, less is more and a simple adornment is best, like here.

    The fish and seafood flavour should be complemented. Nice start to the New Year!

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  14. Kalyn, thank you so much for all your wonderful recipes. Because of you, not only do I cook yummy foods, but I am starting the South Beach Diet to get rid of those holiday pounds (and then some). Thank you for introducing me. Looking forward to your posts.

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  15. I'm so glad our fishmonger sells wild Canadian salmon year round.

    But his fillets and steaks are usually $15 / lb while his whole salmon sides are way cheaper. Could you do a whole salmon side this way?

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  16. Nate-n-Annie, I don't know why you couldn't roast a whole salmon side. It might take a few minutes longer if it's very thick; this salmon was about 1 inch at the thickest part.

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  17. Great way to start off the new year. Those few extra pounds sure can creep up during the holidays. Lucky for us, fresh salmon is easy to come by. Happy New Year, Kalyn.

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  18. Just made this again last night for dinner for my friend Wanda, and we ate it with this horseradish sauce from Elise, which was awesome with the salmon! I had the sauce in the fridge from cooking some prime rib on Christmas.

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  19. Made this last night, with a few adjustments. I thought it was really good, maybe a little salty, my husband thought it was almost too salty. We used kosher salt, is that a different saltiness than sea salt? Also used garlic powder (a little less than your recipe) and darn it, need to get some of that Spike seasoning. I even saw it at the store, thought of you, but didn't buy it. Added a little seaon salt instead, with the combo of changes, that's probably why it was too salty. Still was great though. Can't wait to buy more salmon AND some of that Spike! Thanks for the recipe.

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  20. Katrina, I rarely buy kosher salt, but I do think sea salt might be a little less strong. Also I was starting with coarse sea salt which might make a difference. Easy enough to use less salt though. (I admit, I'm a salt lover, but Wanda didn't seem to think it was too salty.) And do get some Spike, it's great in this.

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  21. Looks like another great way to make salmon, our favorite fish.

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  22. Good article, good things, good feelings, good BLOG!

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  23. Perhaps I measured something incorrectly, but my husband and I found the rub much too salty. I used the sea salt as directed as well as granulated garlic and the Spice Seasoning. After a few bites, we had to scrape the rub off the salmon in order to eat it.

    Lyn

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  24. Lyn, I'm sorry to hear it didn't work for you. I'm trying to figure out why people are having trouble with the recipe, since another commenter said her husband thought it was too salty (but she didn't use sea salt.) I've made it for several people with no complaints.

    I'm wondering, did you use sea salt, rosemary, garlic, pepper, and Spike all in the proportions I listed? (You didn't mention rosemary or pepper.) And did you use more than a tsp. of the rub? I guess when I said 1-2 tsp. I was thinking about smaller or larger pieces of salmon, but maybe I need to make that more clear in the recipe.

    If you used all the proportions in my recipe, it would be 4/10 salt, so in a teaspoon of the rub that's less than half a tsp. salt. Rubbed all over both sides of a piece of salmon, that doesn't seem like a huge amount of sea salt to me.

    Thanks for letting me know though. I'll add some clarification to the recipe for other people who try it.

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  25. Lyn, after I wrote that comment above I just went back and read my instructions one more time, and I think I might see what happened. I did not mean to use 1 tsp. rub per side, but I see how the directions could have been interpreted like that. I am so sorry if that's what happened, because that probably would have been too salty. I just rewrote the directions to make it a little more clear that I mean 1 tsp. divided between two sides, unless it's a rather large piece of salmon. And thanks again for letting me know!

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  26. this was THEE best salmon dish i've ever made/eaten! thank you so much for posting this!!

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  27. Lauren, thanks so much for letting me know you liked it, especially after a couple of commenters thought it was too salty. I think I fixed the instructions so it's clear to use one teaspoon of salt per piece of salmon (NOT each side.) A couple of my friends also told me they like this rub so I'm going to post the rub as a separate recipe tonight.

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  28. I'm always on the lookout for new ideas with salmon - this looks like a winner! All the best for 2009 :)

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  29. Hi im new here. Kinda look for recipes for fish. Come across so many of your goodies. Looks yummy all... Thank you

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  30. Just made this last night and it was sooooo good! Thanks Kalyn for this great recipe and for noting that there would be extra seasoning left over for other dishes later. I had a little jar at the ready.
    The salmon was so tasty and moist! My husband and I really enjoyed it. I only wish I didn't have to wolf it down last night to rush off to a meeting! Thank goodness for leftovers!

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  31. Rachel, so glad you liked it!

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  34. I made this when my parents came to visit tonight and it was DELICIOUS! I only used 1/2 tsp of salt because they are watching their sodium intake, but it was still very flavorful. My dad, who hates salmon, couldn't stop raving about it. And I, who love salmon and often order it when dining out, thought it was one of the best salmon dishes I've ever had!

    Thank you so much for this blog, Kalyn. I'm a newcomer to this site, so this is the only recipe I've tried. However, I have a feeling you are going to be instrumental in helping me learn to cook healthy AND TASTY food.

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  35. Elaine, so glad to hear you liked it, and also good to know it will still be tasty with less salt.

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  36. I cannot find granulated garlic or Spike seasoning in my grocery store (Harris Teeter)... any suggestions?

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  37. Nikki, Spike is often sold in health food stores, or you can buy it online through Amazon.com. I buy granulated garlic from Penzeys, which is a great source for spices. You could use garlic powder, but it's more finely ground so I might use a little less.

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Thanks for joining the conversation! I love hearing from readers and even though I can't always reply to every comment, I will always answer specific questions on a recipe as soon as possible. Sometimes I'm answering by iPhone, so my replies may be short!

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