THE ELECTRIC KITCHEN
Wild salmon helps make heart healthy
Several local grocery stores and fish markets have been featuring specials on wild-caught salmon such as the famous Copper River salmon. Supplies might be in short supply this year, so don't wait too long to partake in this seasonal delicacy.
The American Heart Association recommends eating two servings of fish, especially oily fish that are high in omega-3 fatty-acids, such as salmon, trout and herring, at least twice a week to help keep your heart healthy.
Here are two tasty ways to prepare this nutritional "superfood."
Salmon Salad with Ponzu Dressing
3 cups mixed salad greens
3 cups baby greens
1/2 cup diced tomato
1/3 cup diced red onion
6-ounce salmon filet, broiled or grilled
Tomato wedges, cucumber slices and lemon slices
1/3 cup Ponzu Dressing (recipe follows)
Arrange ingredients on platter in order listed, garnishing with tomato, cucumber and lemon. Serve with Ponzu Dressing. Serves 4.
Approximate nutritional analysis, per serving (with dressing): 150 calories, 6 g total fat, 1 g saturated fat, 25 mg cholesterol, 400 mg sodium, 11 g carbohydrate, 3 g fiber, 6 g sugar, 12 g protein
1 cup mirin (Japanese sweet wine)
1/2 cup sweet sherry
3 tablespoons shredded nori
1/2 cup soy sauce
1/4 cup lemon juice
2 teaspoons red pepper flakes
In saucepan, heat mirin and sherry on medium heat 4 minutes. Add remaining ingredients and continue cooking 1 more minute. Cool. Makes about 2 cups.
Approximate nutritional analysis, per 2-tablespoon serving: 50 calories, no fat or cholesterol, 550 mg sodium, 7 g carbohydrate, no fiber, 5 g sugar, 1 g protein
Pan Roasted Salmon with Basil Cappelini and Tomato
2 cups fresh basil leaves, blanched
1/2 cup butter, softened
2 ripe tomatoes, seeded and diced
1 small shallot, minced
2 teaspoons lemon juice
2 tablespoons coarsely chopped fresh herbs (thyme, tarragon, Italian parsley)
1/4 cup extra virgin olive oil
1-1/2 pounds salmon, cut into 4 fillets
Salt and pepper, to taste
1 pound dry cappelini (angel hair pasta)
Squeeze excess liquid from basil; coarsely chop. Add to food processor with butter; process until finely pureed.
Combine tomatoes, shallot, lemon juice, herbs and olive oil.
Season basil mixture, tomato mixture and salmon with salt and pepper.
Heat skillet over medium-high heat; add a little olive oil and place salmon, skin side down, in skillet. Reduce heat slightly and cook 3 to 4 minutes per side, until done.
While salmon is cooking, cook pasta; drain and return to pot. Add basil mixture and toss; place on serving plates. Place salmon on pasta. Spoon tomato vinaigrette over salmon. Makes 4 servings.
Approximate nutritional information, per serving (not including salt to taste): 1,080 calories, 57 g total fat, 21 g saturated fat, 160 mg cholesterol, 300 mg sodium, 90 g carbohydrate, 6 g fiber, 7 g sugar, 51 g protein
Hawaiian Electric Co. presents this weekly collection of recipes as a public service. Many are drawn from HECO's database of recipes, accessible online at www.heco.com