Salmon is tasty and ideal for a Lenten meal

This versatile fish sought after by fishermen is nutritious, low in fat and surprisingly easy to cook

Salmon, one of the most desirable Lake Michigan fish caught off the Port shore, is also one of the popular fish eaten today. — ideal for a Friday meal during Lent.

Salmon is full of flavor and nutrition.

After all, fish is one of nature’s power foods, an excellent source of protein that’s low in fat.

The American Heart Association recommends eating fish such as tuna and salmon that are rich in omega-3 fatty acids twice a week to reap health benefits.

Salmon is remarkably versatile.

It can be grilled — on the grate or on a cedar plank — baked, steamed, poached, fried, broiled or smoked.

It’s used as a main dish, in salads, sandwiches and stir frys.

Salmon cakes and spreads are delicious appetizers.

It’s tasty on its own or crusted with herbs, drizzled with a dill sauce or served with a chunky salsa or chutney.

For fast, easy and healthy dinners mid-week or weekend, salmon is a cook’s best friend. It often just needs a sprinkle of salt and pepper, a quick sear and a squeeze of lemon for mouth-watering results.

When selecting a fish, check to see how it smells. If it smells fishy, it’s not fresh.

The color of fresh fish fillets varies, but it should always be bright and uniform, never yellow at the edges.

The flesh should be moist, firm and cleanly cut.

The flesh should never be partially thawed or covered with ice crystals, a sign of thawing and refreezing.

Keep raw fish in the coldest part of the refrigerator. Use a thermometer and keep the refrigerator set between 34 and 40 degrees.

It’s best to use fresh fish within one to two days.

Following are a few recipes featuring salmon from and

Cilantro Lime Butter Salmon

4 6-ounce salmon fillets
2 tablespoons olive oil
3 tablespoons butter
3 garlic cloves, minced
1/2 cup vegetable broth
1/4 cup lime juice
3 tablespoons honey
1/4 cup cilantro, chopped
Chopped cilantro
Fresh lime slices

    Place olive oil in a large skillet over medium-high heat. Add the salmon, skin side up, and reduce heat to medium-low. Cook without turning for six to seven minutes, until the salmon gets a brown crust. Flip and cook an additional two minutes. Remove and set aside on a plate.
    Add butter to the skillet and melt. Add garlic and cook a minute, until tender. Whisk in vegetable broth, lime juice, honey and cilantro. Let simmer until reduced. Return salmon to the pan and cook in the sauce until heated through.
    Serve with chopped cilantro and lime wedges, if desired.
    Makes four servings.


Lemon Salmon Picatta
1 tablespoon butter
1 tablespoon olive oil
4 salmon fillets
1 teaspoon salt
1/2 teaspoon pepper
1/2 teaspoon minced garlic
1/2 cup chicken broth
Juice of 1-1/2 lemons
3 tablespoons capers, drained
1/2 cup cooking cream

    Pat salmon dry and sprinkle with salt and pepper on each side.
    Heat butter and olive oil in a skillet, then add the salmon fillets, skin down. Cook on each side for four to five minutes, then remove from the pan and set aside.
    Add garlic to the pan and cook a minute. Add chicken broth and bring to a boil. Simmer five to six minutes, until the broth has reduced by half. Mix in lemon juice and capers.
    Add cream and simmer two minutes. Return salmon fillets back to the pan, adjust seasonings and turn off the flame. Serve immediately.
    Makes four servings.



Sheet Pan Garlic Lime Salmon Fajitas

4 salmon fillets
1 yellow bell pepper, sliced
1 red bell pepper, sliced
1 green bell, sliced
1 medium-sized onion, sliced
1 packet fajita seasoning mix
Juice of 1 lime
3 garlic cloves, minced
3 tablespoons oil
1 tablespoon water
Fresh lime slices, if desired.
Cilantro, chopped

    Place salmon, skin side down, on a sheet pan surrounded by sliced peppers and onion. In a small bowl, whisk together fajita seasoning mix, lime juice, garlic, oil and water. Spoon mixture over salmon, pour the rest over the peppers and toss  to coat.
    Bake in a 400-degree oven for 15 to 20 minutes, until salmon is flaky and peppers are tender. Serve with lime slices and chopped cilantro, if desired.


Sheet Pan Thai Glazed Salmon With Vegetables

4 salmon fillets
1 red bell pepper, chopped
1 green bell pepper, chopped
1 yellow pepper, chopped
1 onion, chopped
1 cup snow peas
Carrots, thinly sliced
1/2 cup Thai sweet chili sauce
1/4 cup soy sauce
1 tablespoon fresh grated ginger
1 tablespoon fresh lime juice
Pinch of red pepper flakes
Chopped cilantro and lime slices

    Lay the salmon, skin side down, on a baking sheet coated with cooking spray. Surround with chopped vegetables.
    In a small bowl, whisk together Thai sweet chili sauce, soy sauce, ginger, lime juice and red pepper flakes. Reserve 1/4 cup marinade and drizzle the rest over the salmon and vegetables.
    Cover with foil and bake in a 375-degree oven for 15 minutes. Remove foil and broil five to seven minutes, until the top starts to blacken.
    Remove from the oven and brush remaining marinade on top. Garnish with fresh cilantro and lime slices, if desired.
    Makes four servings.



Grilled Honey Lime Salmon

Kosher salt
Freshly cracked pepper
4 6-ounce salmon fillets
1/3 cup unsalted butter, melted
1/3 cup honey
1 tablespoons low-sodium soy sauce
2 large cloves garlic, crushed
4 tablespoons fresh lime juice
Zest of 1/2 lime
Lime slices and chopped cilantro

    Season salmon generously with salt and pepper.
    In a small bowl, whisk together melted butter, honey, soy sauce, lime juice, lime zest and minced garlic. Reserve one to two tablespoons sauce and marinate salmon in the remainder for at least 30 minutes.
    Heat grill to medium-high and brush grates with oil. Place salmon, skin side up, on the grill diagonally and cook two to four minutes, until grill marks appear. Carefully turn the fish, close the lid and cook another two to five minutes, depending on the thickness of the fillets. Salmon should be just barely opaque throughout when done.
    Brush salmon with reserved sauce and serve with lime slices and chopped herbs, if desired.
    Makes four servings.
    To make salmon in foil packs, place each piece of salmon on a piece of heavy-duty foil large enough to fold over and seal. Add lime slices and drizzle with a spoon of marinade. Wrap tightly in the foil packets and grill on the a grill for 10 to 13 minutes, flipping halfway through. Remove from grill.


Pan Seared Salmon With Creamy Lemon Dill Sauce
1 tablespoon olive oil
4 6-ounce salmon fillets
3 cloves garlic
1 cup heavy cream
1/2 cup chicken broth
Juice of 1 lemon
1 teaspoon cornstarch
1 tablespoon water
1 tablespoon fresh dill, chopped

    In a medium-sized skillet, heat olive oil over medium-low heat. Season fillet with salt and pepper, then place in skillet, skin sized down, and cook about five minutes. Turn salmon and cook another five minutes, until center is slightly pink. Set aside.
    Add garlic to the pan and cook until tender. Add heavy cream, chicken broth, and lemon juice. In a small bowl, whisk together cornstarch and water and add to the sauce. Simmer three to four minutes, until sauce has thickened.
    Return salmon to the skillet and heat through. Add fresh dill to the sauce and serve.
    Makes four servings.

Insanely Good Creamy Tuscan Garlic Salmon

4 salmon fillets
2 tablespoons olive oil
3 garlic cloves, minced
1 cup heavy cream
1/2 cup chicken broth
1 teaspoon garlic powder
1 teaspoon Italian seasoning
1/2 cup Parmesan cheese
1 tablespoon cornstarch
1 cup spinach, chopped
1/2 cup sun-dried tomatoes

    Place oil in a large skillet and season salmon with salt and pepper. Place salmon, side down, in pan, turn to medium low heat and cook about seven minutes. Flip the salmon over and cook an additional three minutes, until barely pink in the center. Set aside.
    Add minced garlic to pan and cook a minute, then add heavy cream, chicken broth, garlic powder, Italian seasoning and Parmesan cheese. Whisk in cornstarch and let simmer one to two minutes. Add spinach and sun-dried tomatoes and simmer until spinach starts to wilt. Return salmon to the pan.
    Makes four servings.


Garlic Brown Sugar Glazed Salmon
2 pounds salmon
2 tablespoons olive oil
1/4 cup brown sugar
1/4 cup soy sauce
3 garlic cloves, minced
Juice of 1 lemon
1 teaspoon salt
1/2 teaspoon pepper
Sliced lemons, optional
Chopped parsley, optional

    Lay the salmon on a baking sheet lined with foil and sprinkle with salt and pepper. Fold the sides of the foil around the salmon.
    In a small bowl, whisk together olive oil, brown sugar, soy sauce, garlic, lemon juice, salt and pepper. Pour glaze over the salmon. Cover with foil and seal.
    Bake in a 350-degree oven for 20 to 25 minutes, until salmon is cooked through. Take the foil off of the top, baste fish with the sauce in the foil, then broil three to five minutes, until brown and caramelized. Garnish with lemon slices and chopped parsley if desired.
    Makes four servings.

Healthy Baked Salmon Tacos

8 to 10 corn tortillas
1/2 pound salmon
1 teaspoon olive oil
Garlic powder
Ground cumin
Chili powder, optional
For sauce:
1 cup plain Greek yogurt
Juice of 1/2 lime
1 clove garlic, minced
Handful fresh cilantro, chopped
For toppings:
1 avocado, diced
Iceberg lettuce shredded
Lime wedges

    Wrap the tortillas in foil and put in a 375-degree oven.
    Place salmon on a baking sheet lined with foil and coat fish with olive oil. Sprinkle with garlic powder, ground cumin, chili powder, salt and pepper. Bake 10 to 15 minutes, until salmon flakes easily with a fork.
    Combine sauce ingredients. Set aside.
    When the salmon is done, roughly cut into bite-size pieces. Assemble tacos immediately and serve with extra lime, if desired.



Baked Salmon With Cucumber Mint Salsa

2 1/2-pound pieces salmon
Olive oil
Garlic powder
For cucumber salsa:
3 Persian cucumbers, chopped
Small handful fresh mint, finely chopped
1/4 teaspoon za’atar
1 teaspoon olive oil
1 teaspoon lemon juice

    Lightly coat salmon in olive oil, sprinkle with garlic powder, salt and pepper. Bake in the top third of a 375-degree oven until cooked through, allowing about five minutes baking time per 1/2-inch thickness.
    Combine salsa ingredients in a bowl and refrigerate.
    Serve fish, hot or chilled for several hours, with salsa on the side.
    Makes two servings.


Cajun Salmon Pasta

4 ounces uncooked pasta
1/2 pound fresh salmon
1/2 tablespoon olive oil
1 tablespoon butter
1 teaspoon Dijon mustard
2 tablespoons sun-dried tomatoes
3 cloves garlic, minced
3/4 cup heavy whipping cream
1 teaspoon fresh lemon juice
1/2 tablespoon Cajun seasoning
Fresh basil, torn, optional
Freshly grated Parmesan cheese, optional

    Boil a large, salted pot of water and prepare pasta according to directions until al dente.
    Lightly season salmon with salt and pepper, then coat in flour. Place the oil and butter in a skillet over medium-high heat and cook salmon for two minutes per side. Set aside and reduce heat to medium.
    Place sun-dried tomatoes, garlic and Dijon mustard in the pan and cook 30 seconds, stirring constantly. Add cream, lemon juice and Cajun seasoning and cook, stirring, until sauce is smooth. Return salmon to the pan and break it up. Cook until fish is cooked through and sauce has thickened a bit. Add fresh basil in the last minute or two of cooking, if desired.
    Drain pasta and toss it with sauce. Serve with freshly grated Parmesan if desired.
    Makes two servings.




Click Here to Send a Letter to the Editor

Ozaukee Press

Wisconsin’s largest paid circulation community weekly newspaper. Serving Port Washington, Saukville, Grafton, Fredonia, Belgium, as well as Ozaukee County government. Locally owned and printed in Port Washington, Wisconsin.

125 E. Main St.
Port Washington, WI 53074
(262) 284-3494


User login