salmon

As you may know, I’m seriously ‘on a mission’ lately to eat more healthy and I’ve discovered eating healthy does NOT mean dining on meals that taste like cardboard!!

Just because I’m trying to eat better doesn’t mean I can’t indulge in the occasional treat, as I did yesterday when I lost my car key (it just dropped off the key chain….). After searching the parking lot etc. I finally found it at my doctor’s office…. but that was AFTER I called AAA to open my car in the hopes the key had dropped off inside. I ended up rewarding myself, after all that frustration, with a (not too big…) piece of carrot cake – and I enjoyed every single bite !!

– – – –

++ If you prefer to prepare this “gluten-free” – just use gluten free corn flakes, such as Nature’s Path Organic.

++ Corn itself is gluten free but many products containing corn, such as corn flakes, may have flour (wheat) in the ingredients.

++ Recipe makes enough for 4 people, depending upon the size of your piece of salmon. ++ I prepared 1 piece of salmon and stored the extra topping in the fridge.

INGREDIENTS Oven at 375 F ++ Bake salmon for approximately 20 minutes

a bit of olive oil, to grease skillet….. about 2 tsp.
4 pieces of salmon about 5″ long and 1/2″ in center ++ Can be either with – or without – skin.
TOPPING
1/2 tsp. garlic powder
1/2 tsp. onion powder
1/4 tsp. paprika
some freshly ground pepper
2 cups corn flakes
1/4 – 1/2 cup pine nuts ++ I used 1/4 cup – – pine nuts are expensive!!
1/4 cup freshly grated Parmesan cheese
a bit of fresh parsley ++ optional

Preheat oven 375F

Put all the ingredients into a food processor. Pulse into ground.

++ If you don’t have a food processor, put all topping ingredients in a ziplock bag and crush.

Sprinkle between 1/4 to 1/3 cup of crumb mixture on each piece of salmon, pressing the crumbs into the fish a bit. ++ Leftovers of crumb mixture can be stored in fridge !

Place salmon pieces on a broiler broiler OR on a rack, as shown above.

Bake in 375 F oven for 20 minutes, depending upon thickness of salmon. ++ Salmon should be firm in the middle and look opaque.

It does NOT get much easier than this. And – believe me, this Oven Baked Salmon with Crispy Topping is delicious. Enjoy!!

You know you’re in trouble when you can’t zip your jeans !! And you know you’re in trouble when your doctor tells you that you’ve gained 13 pounds in three months !! POSSIBLE REASONS FOR THIS WEIGHT GAIN. 1. Trip to ‘all-inclusive’ resort in Cancun in October. 2. Holiday Eating… beginning with Thanksgiving and ending with a two-week trip to Florida during Christmas and the New Year. 3. Copious amounts of cooking during said trip, which meant copious amounts of eating – not to mention copious amounts of white wine and just lazing around like a nice, warm happy slug in the sunshine. Oh, I forgot to mention Margaritas in both Mexico and Florida… yes… copious amounts!

I refuse give in and buy new jeans, so I’ve decided to begin taking care of myself and eating right. My guideline for this new endeavor is the Mayo Clinic’s ‘Dash Diet Program’ which is NOT a diet. Rather, it’s an excellent guide to eating well. And by eating well you lose weight, have more energy and also lower your blood pressure and possibly your cholesterol.

Herbed Blackened Salmon Fillets is the first of several posts which will feature delicious, healthy recipes. I do hope you come along on this new journey with me. If you’re already eating healthy, you might find a few new ideas. Or, if you’re like me and need to lose some weight to improve your life, you may discover recipes to inspire you. ++ I’ll keep you all informed as to my ‘progress’ with the too-small jeans!

Salmon Fillet = uneven thickness Salmon Steaks = even throughout.

INGREDIENTS ++ Enough salmon for 2 servings

1 lb. salmon fillet OR 1 lb. salmon steak
Blackening Seasoning
1/4 to 1/8 tsp. cayenne pepper
1/4 tsp. freshly ground pepper
3/4 tsp. paprika
1/2 tsp. Mrs. Dash ‘Garlic & Herbs’ ++ Contains no salt !
1/2 tsp. Italian Seasoning

METHOD

Rinse salmon and pat dry with paper towels. Place salmon on a plate. In a small bowl, mix blackening seasoning ingredients .

++ For salmon fillet with skin on one side, rub blackening seasoning on the flesh side of the fillet only. (You won’t need all the seasoning.) ++ Allow fish to rest for 10 minutes.

++ For skinless salmon fillet OR salmon steak, rub 1/2 the blackening seasoning on one side of fish. Repeat on other side. ++ Allow fish to rest for 10 minutes.

Drizzle about 2 Tbs. olive oil in large, heavy skillet. Heat skillet over medium-high heat. (Skillet is hot enough when a bit of water, sprinkled onto heated skillet, ‘dances’.)

Lower heat to medium.

++ For Salmon Fillet

Place salmon fillet, skin side down, in center of heated skillet.
Cook for about 3 minutes, depending upon thickness of fillet. ++ Cooked skin should peel right off !!
Flip fish and continue cooking for another 3 minutes or so.

++ Cooking time will depend upon the thickness of the fillet. My fillet was rather thin, so I cooked it for 3 minutes on the first side and only 2 minutes on the second side.

++ Cooked salmon will be lighter in color and should look opaque. Use your best judgement. It’s actually better to undercook fish slightly than to overcook it.

++ For Salmon Steak

Place salmon steak in center of heated skillet.
Due to the thicker nature of salmon steaks, they take just a bit longer to cook.
Turn the fish when the bottom half looks opaque.
Continue cooking another 5 – 8 minutes.

++ Cooking time will depend upon the thickness of the salmon steak.

++ Cooked salmon will be lighter in color and should look opaque. Use your best judgement. It’s actually better to undercook fish slightly than to overcook it !