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Catch right kind of
fat in salmon dish

There's much more to monitoring dietary fat than limiting fat grams. Current research indicates that omega-3 fatty acids may protect against diseases such as macular degeneration, certain types of cancer, and some brain disorders, such as Parkinson's and Alzheimer's diseases.

Studies also show that our diets tend to be low in omega-3 fatty acids. However, good sources of omega-3s include salmon, mackerel and sardines.

The following recipe was created by Executive Chef William Bruhl of Ryan's Grill. The recipe can be easily modified to reduce total fat and calories, without sacrificing any of its delicious flavor or healthy omega-3's. Ryan's Grill will gladly make the modifications listed below if such a request is called in advance to 591-8972.

Salmon with Orange-Ginger Salsa

4 7-ounce salmon fillets
Salt and pepper to taste
4 tablespoons vegetable oil
1 teaspoon sesame seeds (equal amounts white and black, toasted)

Orange Ginger Salsa
1 orange, seeded and diced
1 medium Roma tomato, cored and diced
3/4 teaspoon minced fresh ginger
2 tablespoons diced red onion
1 tablespoon fresh lime juice
1/2 tablespoon coarsely chopped fresh cilantro
1/2 teaspoon EACH salt and pepper
1/8 teaspoon ground cumin
1 tablespoon Thai sweet chile sauce
1/2 teaspoon granulated sugar

Orange Glaze
1/4 pound butter, at room temperature
1 teaspoon minced orange zest
1 teaspoon sambal olek
2 tablespoons Thai sweet chile sauce
1 tablespoon orange juice concentrate
1 teaspoon granulated sugar
1/2 teaspoon soy sauce
1 teaspoon minced fresh ginger
1/2 teaspoon Kosher salt
1/4 tablespoon rice wine vinegar
1/4 orange, seeded and diced
1-1/2 teaspoon fresh lime juice
1 teaspoon coarsely chopped fresh cilantro
1-1/2 teaspoons green onion, sliced 1/8-inch thick (half green parts, half white)

Make Orange Ginger Salsa: Mix ingredients together. Store in refrigerator until needed.

Make Orange Glaze: Whip the butter until light. Blend in the remaining ingredients except the cilantro and green onions. Hand mix in the cilantro and green onions. Store in refrigerator until needed.

Season salmon with salt and pepper. In a saute pan, heat the vegetable oil over a medium-high heat. When hot, add salmon to pan, skin side up, and sear until salmon achieves a golden brown crust, about 1 to 1-1/2 minutes. Turn over and saute for 2 to 2-1/2 minutes or until medium rare.

Transfer onto heated plates and baste each fillet with 2 tablespoons Orange Glaze.

Use a slotted spoon to drain excess liquid from Orange-Ginger Salsa. Using a total of 1 cup, spoon salsa diagonally over the fish. Sprinkle each fillet with 1/4 teaspoon sesame. Serves 4

Approximate nutritional information per serving (original recipe, without salt to taste): 525 calories, 34 g total fat, 8 g saturated fat, 130 mg cholesterol, 550 mg sodium

To lower calories to 380, fat to 20 g and sodium to 450 mg, use only 1 tablespoon vegetable oil to saute salmon and baste each filet with only 1 tablespoon of Orange Glaze.

Health Events

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Barbara Burke is a Hawaii-Pacific University instructor who has been teaching
and writing about food and nutrition since 1975.

Joannie Dobbs, Ph.D., C.N.S., is a food and nutrition consultant
and owner of Exploring New Concepts, a nutritional consulting firm.
She is also responsible for the nutritional analyses
indicated by an asterisk in this section.

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