Salmon With My Kitchen Companion

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HerbSalmon3 Salmon With My Kitchen Companion If you remember from my post on Friday, Go Red For Heart Health, the month of February is National Heart Health month.  This whole entire month is dedicated to bringing more awareness to heart diseases, risk factors and the multitude of prevention techniques.  Throughout February I’ll try to focus on heart healthy recipes and nutrition information and tips.  Considering healthy eating is one of the most important parts to maintaining good health, I thought I’d spend my weekend coming up with some delicious and heart healthy recipes!

HerbSalmon11 Salmon With My Kitchen Companion

Luckily for me, Dario, his brother and father all went to the D.C. car show on Sunday.  A whole day to myself…(with Medo my constant kitchen companion)!  Perfect for spending copious amounts of time in the kitchen testing and tasting recipes.   The first heart healthy recipe on my list was my Herb Crusted Salmon (full of those wonderful omega-3 fats).  A favorite of both Dario and I, but not one I had actually tested with measured amounts of ingredients.  I’m usually the type that’s keen on measuring each ingredient in my recipes.  I’m more of an “add a little of this, add a little of that…” kinda girl.  Plus the quickly accumulating measuring spoons and cups in the sink really irks me.

Medo Salmon With My Kitchen Companion

Best Kitchen Companion!

Anyways, back to the salmon.  This is a recipe I actually thought of after watching a Kraft cheese commercial (don’t ask).  I came up with the herb topping by just combining a bunch of my favorite herbs – basil, parsley and chives and adding a little lemon zest.  You can use whatever herbs you like best!  The cooking method I got from the Jacque Pepin cookbook.  Good ‘ol Jacque – you can always count on him for proper cooking techniques!  I begin cooking the salmon in a non-stick skillet on medium high on the stove and finish it off under the broiler in the oven.  This method really creates a nice crispy bottom and top and a juicy and tender center.  It’s an awesome method for cooking any thick cut  of fish!

Here’s my recipe for Herb Crusted Salmon:

Ingredients:

  • 4, 4 oz salmon filets
  • ¾ cup of finely chopped mixed herbs (basil, parsley, chives, oregano, etc)
  • ⅓ cup low-fat, olive oil based mayonnaise
  • 2 tbsp dijon mustard
  • 1 tbsp lemon zest (from about 1 lemon)
  • 1 tbsp lemon juice
  • ½ tsp salt
  • ½ tsp freshly ground pepper
  • 2 tbsp olive oil
 Instructions:
  1. Preheat broiler to high and place oven rack in the middle slot of your oven.
  2. In a mortar and pestle grind up with herbs, salt and pepper.
  3. In a small bowl combine the ground up herbs, mayo, mustard, lemon juice and zest. Stir to combine.
  4. Evenly distribute the mayonnaise mixture over each of the 4 salmon filets. Cover the top and all sides of the filets.
  5. In a large sauce pan, add olive and heat over medium heat. Add the filets and cook for about 5 minutes.
  6. Turn off stove, and put entire sauté pan into the oven and broil salmon for another 5 minutes or until desired doneness. Be sure to watch the salmon carefully as the top can burn quickly from the broiler.

Do you have any favorite heart healthy recipes?  What are some heart healthy foods you’re trying to include in your diet during this Heart Health Awareness month?

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