Salmon 3 Ways

I got a special request this week from a very special R.I.P.P.E.D. participant.  Our youngest regular here in the O.C. (she began coming religiously at the ripe old age of 15) excitedly came up to me and said, “I LOVE salmon…can you blog about it?”  Well, blog I shall, because, I too, love salmon.  Salmon’s health benefits are incredible and range from strengthening your muscles and heart to reducing your chances of developing some diseases such as Diabetes, Alzheimer’s and Parkinson’s.  Consumption of omega-3-rich salmon can help you live longer and be healthier by boosting memory and protecting your nervous system.  It’s also been shown to raise your metabolism and stabilize blood sugar.  The protein in salmon is easily digested  and absorbed into the body.  Salmon does not have cancer causing substances that some other protein sources do.  Just make sure you are buying wild salmon, as farmed salmon has a whole host of issues you don’t want to mess with.

Salmon is truly a no-fail protein and can be prepared a myriad of ways.  Grilling is always delicious, but since I doubt my now 16-year-old R.I.P.P.E.D. member (who likely weighs 90 pounds soaking wet) is going to be manning a Weber grill any time soon, I am going to focus on 3 easy kitchen methods of preparing this pink showstopping SUPERfood: microwave, pan seared and oven baked.  I have three sauces that are interchangeable for each preparation.

Method #1- Microwaved

(Yes, the fat in the salmon keeps it incredibly moist!  No other protein does as well nuked.)


Ingredients: Microwaved Peanut Thai Style Salmon

  • 1 salmon fillet
  • 6 tablespoons bottled peanut sauce or marinade (or make your own)*
  • 1 cup bagged broccoli slaw
*(If preparing your own thai peanut sauce, simply stir together: 1 minced garlic clove, 1/4 cup plus 2 tablespoons chicken broth, 2 tablespoons peanut butter, 2 tablespoons rice wine vinegar and 1 tablespoon Agave, honey or Molasses.  Pour into a small sauce pan and simmer over medium heat until thickened slightly.  Add red pepper, if desired)
Spray a baking dish or glass bowl with Pam.  Place salmon in dish, skin side down.  Pour half peanut sauce over fish.  Cover dish with plastic wrap.  Microwave for 3-4 minutes or until inside is no longer translucent pink.  Take a handful of slaw and toss into the pan with remaining peanut sauce.  Stir until mixed and slaw wilts.  Remove fish from microwave and serve over wilted broccoli slaw.  Top with a few peanuts, if desired.
Slaw just tossed in

Slaw after 3 minutes of sauteing
Method #2- Pan Seared
  • Ingredients: Pan Seared Salmon with Mustard “Cream” sauce
    • 1 salmon fillet seasoned with salt and pepper
    • 3 tablespoons fat-free Greek yogurt (plain)
    • 2 tablespoons Dijon mustard
    • 1/2 teaspoon crushed garlic
    Mix your yogurt, garlic and mustard together and set aside.  Spray a medium saute pan with Pam.  Let it heat so the pan is hot.  Place salmon in pan, skin side up.  Cook for 2-3 minutes or until it appears half the salmon is cooked through.  Carefully flip over and continue cooking until there is barely any pink left in the center.  Removed salmon and turn heat way down.  Pour sauce into pan to just heat it up slightly, about 30 seconds.  Spoon over salmon.  Serve with asparagus, corn and basil salad.
    Corn, Asparagus and Basil Salad:
    Cook 3 cobs of corn.  Remove kernels.  Cook a big handful of asparagus until just barely soft.  Chop into 1 inch pieces.  Tear up 1/2 cup fresh basil.  Toss into a bowl and dress with 4 tablespoons balsamic vinegar, 1 tablespoon olive oil, salt and pepper.  Let sit for at least 2 hours.  Serve chilled.
    10-Minute Corn, Asparagus and Fresh Basil Salad
Ingredients: Baked Salmon with Sweet and Sour Sauce 
  • 1 salmon fillet
  • 1 tablespoon Dijon or “hot sweet” mustard
  • 2 teaspoons brown sugar
  • 2 teaspoons Agave Maple flavor
  • salt and pepper
Preheat oven to 400 degrees.  Stir together the mustard, sugar and agave.  Pour over the salmon, laid skin side down on foil or a baking sheet (foil allows for a quicker cleanup time, as sugar tends to burn on pans).  Bake for 12-14 minutes, depending on the thickness of your fillet.  Begin checking  after 12 minutes.  A thin fillet will cook quickly.  Serve with veggies or the corn salad recipe from above.
Method #3- Baked 


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1 Comment. Leave new

  • Tamika Logue
    April 22, 2013 7:29 pm

    Broccoli is classified in the Italica cultivar group of the species Brassica oleracea. Broccoli has large flower heads, usually green in color, arranged in a tree-like structure on branches sprouting from a thick, edible stalk. The mass of flower heads is surrounded by leaves. Broccoli most closely resembles cauliflower, which is a different cultivar group of the same species.-

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