Enjoy fresh salmon in myriad ways this summer

This tasty, rosy-fleshed fish is nutritious, low in fat and easy to make as fillets, burgers or in salads

    It’s typical to eat lighter in summer, and with Fish Day taking center stage in Port Washington Saturday, July 20, it’s the perfect time to enjoy this culinary treat.
    Salmon is one of the top fish caught off Port’s shores, prized among fishermen and enjoyed by many as a delicious lunch or dinner food.
    Although no single food can make a person healthy, eating more fish is one way that most of us can help improve our diets and our health.
    The American Heart Association recommends eating fish such as salmon that are rich in omega-3 fatty acids twice a week to reap health benefits.
    A three-ounce serving provides about 20 grams of protein, roughly one-third of the average daily recommended amount. The protein in fish is of high quality, containing an abundance of essential amino acids.
    For fast, easy and healthy dinners, 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 buying 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.
    Refrigerate 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.
    Fish can be prepared in many ways. The standard rule is bake fish 10 minutes for each inch of thickness. Turn the fish halfway through cooking, unless it’s 1/2-inch thick or less. To ensure fillets cook evenly, tuck thin ends under.
    And if you’re not up to preparing your own fish, take a walk to the Fish Day grounds Saturday for the 55th annual celebration. Thousands of pounds of golden fried fish and fries will be sold by area nonprofit groups throughout the day, with proceeds used to help fund community initiatives.
    Following are fish recipes from cafedelites.com.



Seared Salmon and Prawn Fried Rice

For salmon and prawns:
4 5.2-ounce salmon fillets, washed and dried
7 ounces peeled and deveined prawns, washed and dried
1 tablespoon vegetable stock powder
1 tablespoon garlic powder
1 teaspoon sesame oil
For rice:
4 teaspoons sesame oil
2 eggs, lightly whisked
1 onion, finely chopped
1 clove garlic, crushed
2 green onions, halved, peeled and thinly sliced
2 carrots, peeled and diced
2 cups cooked long grain white or brown rice
1/2 cup frozen peas
1/2 cup sweet corn kernels, drained
2 to 3 tablespoons soy sauce
2 tablespoons Chinese cooking wine, dry sherry or cooking wine
Finely sliced spring onion

    Liberally season and rub prawns and salmon fillets with stock powder and garlic powder. Heat sesame oil in a large nonstick pan or wok over medium-high heat. When oil is hot and beginning to smoke, add salmon and cook four to five minutes, until golden and crispy on the outside and cooked halfway through. Turn fillets, reduce heat slightly and cook three to four minutes more, until cooked to your liking. Remove and transfer onto a plate.
    Add the prawns to the pan and cook two to three minutes, until they turn pink. Take off heat and remove from pan.
    In the same pan, heat 1 teaspoon sesame oil until it just starts to smoke. Add eggs and cook, breaking curds up with a wooden spoon, until cooked through and slightly golden. Remove from heat and keep warm
    Add 2 tablespoons oil to the pan and heat through. Add onion, garlic and green onions and fry, stirring, until onions and garlic are translucent. Add the carrot and cook two minutes, until golden.
    Add soy sauce and Chinese wine to the pan and stir, then add rice, peas and corn. Fry two minutes, stirring occasionally, until peas are heated through. Remove from heat. Stir reserved egg, prawns and remaining sesame oil through the rice.
    Divide fried rice between serving plates. Break up salmon into bite-sized pieces and place over the rice. Sprinkle with remaining green onion slices.
    Makes four servings.


Smoked Salmon and Avocado Grilled Cheese Stack

2 slices bread
1/2 tablespoon low-fat cream cheese
1/4 avocado, sliced
2 slices smoked salmon
2 tablespoons low-fat grated mozzarella cheese

    Spread cream cheese onto one piece of bread, and place the avocado slices on the other piece. Place smoked salmon over the avocado and sprinkle with mozzarella.
    Heat a nonstick pan coated with cooking spray over medium heat. Place sandwich in the pan and fry on both sides until golden, the sandwich is warmed through and the cheese has melted.


Crispy Smoked Salmon and Fried Egg Stack

3.5 ounces smoked salmon
2 eggs
1/2 sliced avocado
2 slices bread, toasted or fresh

    Drizzle a little oil on half of a nonstick pan or skillet. Pan fry eggs on the greased side and the salmon on the clean side  and cook over medium heat.
    Fry until salmon has turned golden and crisp and the eggs are cooked to your liking.
    Top each piece of bread or toast with avocado slices, egg and half of the crispy salmon.
    Makes two servings.


Sheet Pan Chili Lime Salmon

1/2 cup freshly squeezed lime juice
1/4 cup fresh chopped parsley
2 tablespoons olive oil
2 tablespoons water
1 tablespoon minced garlic or 4 crushed garlic cloves
1-1/2 teaspoons red chilli flakes
1 teaspoon ground cumin
1-1/2 teaspoons salt
1 tablespoon honey
4 salmon fillets
1 red bell pepper, seeded and chopped
1 green bell pepper, seeded and chopped
1 yellow bell pepper, seeded and chopped
1 onion, cut into wedges

    Whisk lime juice, parsley, olive oil, water, garlic, chilli flakes, cumin, salt and parsley together. Add honey and whisk until the mixture is smooth.
    Arrange salmon fillets, peppers and onion in a single layer on a baking sheet pan that’s been coated with cooking spray and pour half of the marinade over the top. Toss peppers and onion to coat and rotate the salmon to coat in the marinade.
    Broil or grill over high heat about 10 minutes, until the peppers just begin to char at the edges and the salmon is cooked to your liking.
    Remove from the oven and serve immediately with lime wedges and remaining marinade.
    If the peppers are not done to your liking, transfer the salmon to a plate and return peppers to the oven until roasted to your liking.
    Makes four servings.


Crispy Garlic Parmesan Salmon

2 pounds side wild salmon fillet
2/3 cup plain breadcrumbs
2/3 cup grated Parmesan cheese
1/4 cup finely chopped parsley
4 cloves garlic, minced
1/3 cup melted butter
Lemon wedges, for serving

    Place the salmon fillet, skin side down, on a baking sheet lined with foil. Set aside.
    Mix together breadcrumbs, Parmesan cheese, parsley and garlic in a small bowl. Pour in melted butter and season with 3/4 teaspoon salt and 1/3 teaspoon pepper. Using your hands, mix about 40 seconds, until breadcrumbs absorb the butter.
    Pour breadcrumb mixture over salmon, pressing it into the top until the fillet is completely covered. Lightly coat salmon with cooking spray, then bake, uncovered, in a 400-degree oven for 12 to 15 minutes, until the crust is golden and the salmon is cooked and flakes easily with fork.
    Serve with lemon wedges.
    Makes eight servings.


Pan Seared Salmon With Avocado Tomato Salsa

For salmon:
4 5-ounce skinless salmon filets
3 tablespoons lemon juice
1 tablespoon olive oil
2 tablespoons unsalted butter
5 large cloves garlic, finely chopped or minced
For salsa:
3 tomatoes, finely chopped
2 tablespoons red onion, finely chopped
1 tablespoon fresh cilantro leaves, finely chopped
1/2 serrano or jalapeño chili, stems, ribs, seeds removed, and finely chopped
1 small clove garlic, crushed
1 tablespoons lime juice
1/4 teaspoon salt
1 large avocado, sliced

    Pat room temperature salmon fillets dry with paper towel. Season all over with salt and pepper. Squeeze one to two teaspoons lemon juice over each fillet and rub in.
    Heat olive in a large nonstick pan or skillet over medium-high heat until hot. Add salmon fillets, flesh side down, pressing lightly so the entire surface of the flesh comes into contact with the pan. Sear, undisturbed, three to four minutes, until crispy and golden.
    Flip and sear the other side of each fillet two minutes, then add the butter, chopped garlic and remaining lemon juice. Continue to cook the salmon one to two minutes more, until salmon reaches desired doneness, stirring the butter and garlic around each fillet. Taste and season with salt, pepper and lemon, if desired.
    Combine all the salsa ingredients except avocado in a bowl. Top each salmon fillet with the salsa and avocado slices. Drizzle each fillet with the buttery sauce and serve immediately.
    Makes four servings.


Firecracker Salmon

1 teaspoon minced garlic
1/2 teaspoon minced ginger
1 tablespoon olive oil
1 tablespoons low sodium soy sauce
2 tablespoons chili sauce, Buffalo sauce or hot sauce
1 teaspoon brown sugar, optional
Pinch crushed red chili flakes
1 to 2 teaspoons sriracha
4 salmon fillets, skin removed
1/2 teaspoon paprika
1/4 cup chives, chopped

    In a shallow bowl, whisk together minced garlic, minced ginger, olive oil, soy sauce, chili sauce, brown sugar, red chili flakes and sriracha.
    Season salmon with salt, pepper and paprika. Add salmon fillets to the marinade, turning each to evenly coat in the sauce. Cover with plastic wrap and marinate in the refrigerator for two hours to overnight.
    Heat an oven-proof skillet over medium heat with a drizzle of oil. Sear salmon for two to three minutes on each sides, leaving the fish undisturbed while searing.  Transfer cooked fish to plate and repeat with remaining salmon.
    Return all salmon fillets to the skillet or a baking dish and bake in a 370-degree oven for eight to 10 minutes, until cooked through.
    Serve warm with chopped chives.
    Makes four servings.

Honey Garlic Butter Salmon In Foil

1/4 cup butter
1/3 cup honey
4 large cloves garlic, crushed
2 tablespoons fresh lemon juice
2-1/2 pound salmon
Sea salt
Cracked pepper, optional
Lemon slices
2 tablespoons fresh, chopped parsley

    Line a baking sheet with a piece of foil large enough to fold over and seal.
    In a small saucepan, melt butter over low-medium heat. Add honey, garlic and lemon and whisk until the honey has melted and the mixture is well combined.
    Place the salmon onto the lined baking sheet and pour the butter/honey mixture over it. Use a pastry brush or spoon to spread butter sauce evenly over the fish. Sprinkle with about 2 teaspoons salt and cracked pepper. Fold sides of the foil over the salmon and seal the packet.
    Bake in a 375-degree oven for 15 to 18 minutes, until cooked through. Open foil carefully, then grill or broil for two to three minutes on medium heat to caramelize the top. Garnish with parsley and serve immediately with lemon slices.
    Makes eight servings.


Garlic Butter Baked Salmon

1 pound fingerling, Yukon gold or white or red baby potatoes, halved
2 tablespoons olive oil
1-1/2 teaspoons salt
1/2 teaspoon cracked black pepper
4 6-ounce skinless salmon fillets
2-1/2 tablespoons minced garlic
2 tablespoons fresh chopped parsley
1/3 cup freshly squeezed lemon juice
1/2 cup melted unsalted butter
18 spears asparagus, woody ends removed
2 tablespoons dry white wine or 1/4 cup low-sodium chicken broth
1 lemon, sliced, for garnish

    On a large, rimmed baking sheet, toss potatoes with oil, 1/2 tablespoon garlic, 1/2 teaspoon salt and 1/4 teaspoon pepper. Spread in an even layer and roast in a 400-degree oven for 15 minutes, until they just start to soften and brown.
    Push potatoes to one side of the pan and arrange salmon down the center. Rub salmon evenly with 1-1/2 tablespoons minced garlic and 2 tablespoons parsley. Add asparagus to the other side of the pan.
    Combine 1/4 cup lemon juice and 1/4 cup melted butter and pour the over salmon and asparagus. Season everything with remaining salt and pepper.
    Return pan to oven and bake about 10 minutes, until potatoes are golden and fork-tender and the salmon is opaque throughout.  You may broil for the last two minutes to char the edges.
    In a small bowl, combine remaining butter, garlic and lemon juice with the wine. Serve with the salmon, vegetables and lemon slices.
    Makes four servings.



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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.

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Port Washington, WI 53074
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