SALMON WITH SUCCULENT GLAZE

It’s awfully hard to think of a healthier food than wild salmon.  There are people who eat this delicious fish every day, for the health of it. Besides the vitamins and minerals in salmon, this lovely fish also contains enormous concentrations of a beneficial, essential component, Omega-3 fatty acids.

These fatty acids are as precious as gold to the body since they do so much good.  They are the MVP of fats, providing excellent control of the body’s normal processes such as cell function, brain function and transfer of information between the body’s cells. These omega-3 acids abundantly found in wild salmon, are outstanding for fighting ever- present inflammation which would otherwise disrupt these functions.

Inflammation is part of our body’s first line of defense against bacteria and viruses, but in the long-run cause very serious problems. Heart disease, arthritis, pre-mature aging, osteoporosis and the list goes on and on; all are caused and/or aggravated by inflammation.

 Regarding the number one killer in the USA, heart disease - intake of omega-3 fat is well known to decrease the risk of cardiovascular problems like heart attack, stroke, arrhythmia as well as high blood pressure. As little as one wild salmon meal a week has been shown to increase cardiovascular benefits. Great, let’s make some.

The easiest and most healthful way to prepare wild salmon is to broil it. I usually broil it in a cast iron skillet.  I put a little olive oil to lightly coat the bottom. Then I put each fillet in the skillet to get a little oil on it and turn it over. Sprinkle on a little salt and pepper some chopped basil and parsley and a little lemon juice and broil for ten minutes without turning.  Some people enjoy it seasoned with jerk seasoning.  http://gritsandgroceries.blogspot.com/2011/04/jerk-chicken.html Salmon has a robust flavour, so you can season it to your choice. Chef Paul Prudhomme has a wonderful commercial product called Magic Salmon Seasoning which I sometimes use.

We usually put our broiled wild salmon fillets on a dressed salad, but you can put them over pasta or rice if you wish. Or try this special wild salmon dish, served on a plate with magnificent side dishes of steamed rice and green beans with almonds.

Salmon Fillet with Spicy Glaze            serves 4

Ingredients

¼ cup of honey

1 teaspoon of oriental 5-spice powder

2 teaspoons soy sauce

½ teaspoon oriental sesame oil

½ teaspoon chili paste (optional but I like it)

2 garlic cloves, minced

4 wild salmon fillets, each about 6 ounces (170gms)

Method

• Whisk the honey, 5-spice powder, soy sauce, sesame oil chili paste and minced garlic
• Place the salmon skin side down on a platter
• Pour the whisked ingredients over the fillets
• Turn the fillets and let marinate 15 minutes
• Put the fillets in a lightly oiled skillet or broiling pan.
• Brush on the whisked ingredients
• Broil ten minutes

There it is- a great tasting wild salmon .This sauce is so fine you could make extra and eat the salmon on steamed rice with the extra sauce.

In case you need a side dish, here is one I like, adapted from The Silver Palate Cookbook

Buttered Green Beans with Almonds

Ingredients                    serves 4

11/2 pounds (680gms) green beans

3 tablespoons melted unsalted butter

1 teaspoon of highest quality olive oil

½ teaspoon black pepper

¼ cup fresh parsley, finely chopped

1 cup sliced almonds

Method

• Blanch the green beans in boiling salted water, about 5 minutes
• Meanwhile, melt butter, add  olive oil, pepper and parsley and mix
• Drain beans and place in a warm bowl
• Sprinkle almonds on top of the beans and then pour butter mixture in
• Toss well and serve

The fresh parsley in the green beans is wonderful. I hope you will try this and the wild salmon dish. . 

In case you are wondering, I stress wild salmon as opposed to farmed salmon because I have seen the feed that farmed salmon eat and it is mostly grain. The farmed salmon are grey coloured and need a feed supplement to acquire the otherwise natural orange shade.  Regrettably, the all-important Omega-3 fat is not as prominent as it should be; instead the farmed fish features Omega-6 fat which most people get too much of already. So, if it is not wild, I avoid it. Brisling, herring and walnuts are also excellent sources of the vital Omega-3 nutrient.

RED GREEN BEAN CURRY

When I was very young, the stoplights in the city were different than today.  Back then they were only red and green, with no yellow light in between.  Instead of yellow, when the green was changing to red, the red would come on with the green, letting drivers know it was about to be red only.

 In the grocery store you can get a “stoplight” package of one each - red, yellow and green pepper. The three colours together remind you of the stoplight and are really very appealing to the eye.

Okay, great, but what does that have to do with the price of tea in China?   Well, I was thinking about the “stoplight” package and the old traffic lights after I made a Thai red curry recently. 

My BW loves those very wide green beans, the ones called Kentucky wonder or Italian beans.  I decided to try a curry with them, and use a red- curry paste base. The first preparation was good enough for seconds and then I thought about adding tofu to boost the protein.

What follows is a great curry, featuring green beans in a red sauce; a red, green bean curry.  It’s not surreal; it’s surprisingly special in a simple, straightforward way.

Red Green Bean Curry                         serves 4

Ingredients:

1- Pound (500g) green beans

1- 13 ounce (400ml) can of coconut milk

1- Tablespoon bottled red curry paste

1 or 2 red chilies, chopped (optional, red paste may be spicy enough)

½ teaspoon paprika

2 tablespoons fish sauce

2 teaspoons brown sugar

½ teaspoon of grated lime rind, the green part only

½ cup small button mushrooms (optional)

4 ounces (125g) firm tofu, drained and diced

1 tablespoon oil, such as light olive or safflower, or your personal choice

3 scallions (green onions) sliced thinly

½ cup (125ml) coriander leaves, minced

Method:

• Cut the beans into about 2-inch (5-cm pieces)
• Pour the coconut milk into a medium saucepan. Turn heat to high.
• Add the red curry paste, fish sauce, brown sugar, grated lime rind, paprika and chilies (if using)
• Combine thoroughly and then add the beans and bring just to the boil
• While pot is heating,  fry the tofu in the oil on all sides
• When beans come to the boil, lower heat to a simmer and add the browned tofu.
• Stir the pot and add the mushrooms if using.
• Simmer the pot for 5 minutes then taste- check beans for doneness.
• When beans are tender to your taste, they are ready to serve.

The curry should have a warm, reddish colour. I didn’t, but you could fry the raw beans in oil and then add to the coconut milk.

You could skip the mushrooms and tofu and this will still remain a lovely green bean dish.  But, if you have them, use them.

So, if you’re bored with green beans but still have plenty in your freezer, stop and go try this preparation, it will revive your interest in them.

FASTER PASTA THREE FOR THREE

Everyone loves pasta, and why not? You can elevate a box of pasta into a very delicious meal, and do it quickly and simply. Just add a nice salad or soup and some quality bread and you’re done. I see many people in the market purchasing prepared bottled pasta sauces, but that can be very limiting. Forget about it, try these three recipes and you can have pasta more often and it needn’t ever get boring. If you have a pressure cooker, you can boil the pasta water very fast. While it is coming to a boil, you can get the ingredients ready, and complete the sauce before it is done.

SMOKED ALMOND PESTO Serves 4

1 pound (500 grams) Spaghetti or any pasta shape you prefer
1 clove of garlic
½ cup (4 oz, 150 ml) smoked almonds
1 small bunch of fresh basil leaves, washed and dried
¼ cup (2oz, 75ml) best quality olive oil
2 tablespoons grated Parmesan cheese
Salt and pepper to taste

Boil a big pot of water, add a little salt, stir in pasta, cook for about 9-10 minutes or as package directs.

Meanwhile, chop garlic, almonds and basil finely. Transfer this mixture to a serving bowl and stir in the oil, cheese, salt and pepper.

Drain the pasta, toss into the bowl, stir thoroughly and serve.


Many people grow string beans, and if you do or just plain like them, you will want to try this dish:

Lemon Garlic Ziti with Green Bean Sauce Serves 4

1 pound (500g) Ziti (Penne would be good too).
1 pound green beans, trimmed
3 tablespoons (1oz, 40ml) best quality olive oil
1 medium-size onion, chopped
Pinch of crushed red pepper flakes
3 cloves of garlic, minced
Grated zest of 1 lemon

Boil a big pot of water, add a little salt, stir in ziti, cook for about 9-10 minutes or as package directs. But three minutes before done, add the green beans to the water

Meanwhile, heat olive oil in big skillet over medium-high heat. Add the onion and cook about 2 minutes. Add the red pepper flakes, the garlic and cook for half a minute. Remove from heat and stir in the lemon zest

Drain the ziti and green beans. Stir them thoroughly with the sauce in a serving bowl.


Lastly, here is a sophisticated wine and cheese sauce that can be quickly made. Select a cheese you are fond of, such as: Edam, Gouda, Muenster, Gruyere, Bel Paese or Monterrey Jack.

Cheese Sauce Serves 4

1 pound (500g) fettuccine
6 oz (200g) cheese, rind removed, shredded or finely chopped
1 tablespoon cornstarch
2 tablespoons best quality olive oil
½ medium onion, chopped finely
2 cloves of garlic, minced
Pinch of cayenne pepper
1 1/2 cups of dry white wine
Salt and pepper to taste
2 tablespoons Italian flat-leaf parsley, finely chopped

Boil a big pot of water. Add salt and fettuccine, stir and boil for 9-10 minutes, or as package directs.

Meanwhile, combine cheese and cornstarch and set aside. Heat the oil in a skillet over medium-high heat. Add the onion and cook until softened, about 2 minutes. Add the garlic and cayenne and stir. Add the wine and boil for 1 minute. Season the sauce with salt and pepper. Remove from heat.

A minute before the fettuccine is finished cooking, bring the sauce back to a boil. Remove from the heat and add the cheese and whisk until the sauce is smooth.

Drain the fettuccine and toss in a serving bowl with the sauce and parsley.

Try these delicious recipes. They are easy and sure to please.






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