Tasty Tuesday’s Recipe: Roasted Salmon with Squash Ribbons

I am so excited about the articles that we will be presenting this month! As a dietetics student, most school work focuses on specific nutrients, the benefits or consequences of those nutrients, how to treat the consequences, and how to talk about all this with patients, organizations, companies, or governments. But my favorite part is actually eating the food! Researching recipes, planning meals, going out to find all the ingredients, and cooking; these things have been shoved to the back burner in modern American culture. I mean, when you can buy whole prepared meals so easily, what’s the point, right? Well now, I know you don’t actually agree! So let’s get in the kitchen and make something amazing.

Roasted Salmon with Citrus and Herbs served with Yellow Squash Ribbons, Red Onion, and Parmesan Cheese

Sounds super fancy, but it’s actually quick and easy!

Directions

1.) First, gather these simple ingredients:20140302_191032

  • Fresh parsley
  • Fresh thyme
  • Whole or minced garlic
  • 1 lemon
  • 1 lime
  • Wild Caught Alaskan Salmon
  • Salt
  • Black pepper
  • Yellow squash
  • Red onion
  • Olive oil
  • Crushed red pepper
  • Whole Parmesan cheese

*The salmon will take just a bit longer than the squash to cook, so work on it first.

2.) Preheat the oven to 400 degrees. Then, finely chop your fresh herbs and mince the garlic if not already done (save some garlic to go in the squash later). Grate the lemon and lime rinds. Once all these are prepared, put them in a small bowl. Add salt and pepper and mix together. This is the “rub”. Use a fork or your fingers to coat the salmon with the mixture. It should look something like this: 20140302_192802

I like to use a foil lined baking pan with a rack when I cook fish in the oven. Otherwise, it can get a little too fishy tasting. Make sure to spray the rack with a little oil, but not too much. If your fish still has the skin on, when you remove it, the skin stays behind!

3.) Now that your salmon is ready, prep the squash. Using a sharp vegetable peeler, shave the squash lengthwise into long ribbons. Thinly slice the red onion next.

20140302_193050

4.) Go ahead and put the salmon in the oven. The total cooking time depends on the size of your filet. Mine was just a small piece, about 3 oz. The original recipe I referenced said to cook 15 minutes. But I found it was a little too done for my liking.

5.) Half way through, add olive oil to a saute pan and heat over medium. Add onion, squash, and garlic to the pan.

20140302_194838

6.) Cook about 4 or 5 minutes until onion becomes tender. The salmon should be done by now, so turn the oven off while you finish up the squash. Add red pepper and salt to the veggies, then toss to coat. Scoop some out and use that trusty vegetable peeler from earlier to shave Parmesan cheese over the top.

7.) Remove the salmon from the oven and carefully wiggle a spatula in between the skin and meat of salmon (unless you are using skinless salmon, of course). Plate along side squash ribbons.

20140302_195522

The red pepper added a nice spiciness, but it wasn’t too much. And the lemon and lime really complimented the whole dish. I made this for my Sunday night dinner, but it could also be a light, refreshing lunch.

Nutrition Information

Salmon- 282 Calories; 13.3 g Fat (3.1 g saturated, 5.7 g monounsaturated, 3.2 g polyunsaturated; 36.3 g Protein; 87 mg Cholesterol; 464 mg Sodium

Yellow Squash- 84 Calories; 3.4 g Fat (1.4 g saturated, 1.4 g monounsaturated, .3 g polyunsaturated); 4.5 g Protein; 3.8 g Fiber; 5 mg Cholesterol; 266 mg Sodium

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s