Many New Year’s resolutions center on food. Perhaps the most common one is a vow to eat less. But the one that might be at the top of the list is to eat healthier.
One of my goals for 2012 was to prepare a meal of fish that is high in omega-3 fatty acids at least once a week. So far, I’ve been successful. Up until now, Therese and I have had a couple of meals of salmon and one of cod to kick off the new year.
Omega-3s, also found in flaxseed, olive oil and walnuts, are referred to as “good” fats because they reduce bad cholesterol and can help increase good cholesterol.
A couple of groups recommend eating fish on a weekly basis. The American Heart Association recommends consuming two servings of baked or grilled fish a week, while eating a variety of seafood is also a key recommendation in the 2010 Dietary Guidelines for Americans from the U.S. Department of Agriculture.
About the easiest fish to prepare is salmon. It can be easily fixed in all sorts of manners, including baking, grilling and poaching.
I’m a fan of the wild-caught salmon, which usually is available at my local supermarket. In fact, it has a variety of wild-caught species for sale. The cod that we ate last week was wild-caught in Alaska.
I’m always looking for new recipes for salmon. I recently came across one that pairs salmon with orange slices and an orange glaze. From the looks of it, the recipe is a tasty combination that doesn’t require a lot of prep work or ingredients.
4 cups water
2 tablespoons kosher salt
2 tablespoons sugar
1¼ pounds salmon fillet, skin removed
¼ cup orange marmalade or apricot preserves
2 tablespoons orange juice
1 teaspoon Dijon mustard
2 oranges, peeled, cut horizontally into ¼-inch slices
1 teaspoon citrus blend seasoning such as Mrs. Dash
Baby spinach leaves for serving (optional)
Mix together the water, salt and sugar. Place the salmon fillet in a large sealable bag. Pour water mixture over it. Seal bag and refrigerate 2 hours.
When ready to cook, remove salmon from the brine and rinse well under cold water. Place salmon on a plate and pat dry. Cut into 4 equal servings.
Preheat the oven to 375 degrees. Line a baking sheet with foil.
In a small saucepan over low heat, whisk together the preserves, orange juice and Dijon until smooth and melted.
Place 3 slices of orange on the baking sheet. Top with one serving of salmon. Repeat with remaining salmon and orange slices. Divide the sauce in half; set aside one half. Brush each salmon fillet with some of the sauce and sprinkle with the seasoning.
Bake for about 12 minutes, depending on thickness, or until just cooked through. Remove from the oven. Brush each salmon fillet with the remaining sauce. If using spinach, place some on each serving plate. Using a spatula, carefully place salmon fillet with the orange slices on top of the spinach. Serve with steamed vegetables and rice pilaf if desired.
Yield: Serves 4.
Approximate nutritional analysis per serving: 379 calories, 42 percent of calories from fat, 18 grams fat (4 grams saturated), 22 grams carbohydrates, 32 grams protein, 412 milligrams sodium, 89 milligrams cholesterol, 2 grams fiber.