3 Quick And Easy Salmon Recipes

Sunrise Senior Living  |  March 9, 2016
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Salmon offers more than just a savory flavor that makes for a tasty dinner. The fish provides  a wide range of nutrients and health benefits. According to Healthyeating.org, it's a great source of vitamin B12, vitamin D, potassium and selenium. Salmon is also rich in omega-3 fatty acids and protein, and has been linked to benefits like enhanced cognitive function and reduced joint inflammation, making it an ideal component of elder nutrition. As March is National Nutrition Month, introduce more of this delicious and healthy fish to your diet with these quick and easy recipes.

1. Teriyaki Salmon and Zucchini
This simple yet tasty recipe takes advantage of the savory flavor of teriyaki and combines it with the smoky taste of grilled salmon. The zucchini, which offers vitamin C and fiber, complements this delicious salmon dish as a nutritious side. You can marinade your salmon ahead of time, so all that's left to do is grill your ingredients for a meal that takes no more than 10 minutes.

Ingredients

  • 7 Tbsp. low-sodium teriyaki sauce
  • 2 (6-oz.) salmon filets
  • Sesame seeds 
  • 2 small zucchini, thinly sliced
  • 4 scallions, chopped
  • Canola oil

Directions

In a plastic sealable bag, combine the fish and 5 tablespoons of teriyaki sauce. Seal and marinate for 20 minutes. Meanwhile, in a large nonstick skillet, toast sesame seeds over medium heat and set aside. Drain the fish and discard of the marinade. Add the fish to the skillet and cook for 5 minutes on one side. Turn to the other side and cook over medium-low heat for another 5 minutes.

Remove fish from the skillet and keep warm while you combine the scallions, zucchini and 2 teaspoons of oil to the pan. Saute for 4 minutes, or until lightly browned. Stir in 2 tablespoons of teriyaki sauce and top off with another pinch of sesame seeds. Combine with salmon and serve.

2. Roasted Salmon with Pesto Vegetables
This roasted salmon recipe uses pesto and a variety of sweet and savory bell peppers and onions. Preparation takes no more than 20 minutes and ensures you're getting your daily portion of vegetables to boot. 

Ingredients

  • Bell peppers, thinly sliced
  • 1 small red onion, thinly sliced
  • 4 slices bread, torn
  • 2 Tbsp. olive oil
  • 4 (6-oz.) skinless salmon filets
  • Kosher salt and black pepper
  • 1/4 cup pesto

Directions

Preheat oven to 450° F. Combine and toss the onion, bread and peppers with oil on a rimmed baking sheet. Nestle the salmon fillets into the mixture and season with 3/4 teaspoon of salt and 1/4 teaspoon of pepper. In the preheated oven, roast for about 8-10 minutes, or until the salmon is opaque throughout and the vegetables look tender. Top with pesto and serve. 

3. Pappardelle with Salmon and Asparagus 
Create a truly unique and mouthwatering salmon dish by adding pasta and a few delicious vegetables and herbs. 

Ingredients

  • 3/4 lb. salmon filets
  • 3/4 tsp. salt, divided
  • 1/2 tsp. black pepper, divided
  • 1 Tbsp. olive oil, plus extra for mister
  • 1/2 lb. pappardelle pasta
  • 1 minced shallot
  • 1 lb. asparagus, cut diagonally into 1/2-inch pieces
  • 1/2 cup vegetable broth
  • 2 cups frozen peas, thawed
  • 1/2 cup reduced-fat sour cream
  • 1/4 cup sliced green onions
  • 1 Tbsp. fresh mint, chopped
  • 2 Tbsp. fresh dill, chopped
  • 4 lemon wedges, for serving

Directions

Season the salmon with 1/4 teaspoon of salt and pepper. Spray the fish with olive oil using a mister. Sear the fish, flesh side facing down, for about 8 minutes, or until nearly cooked through, on a pan over medium-high heat. Transfer to a plate and cover with foil, ensuring that the fish is still skin side down. 

Meanwhile, cook the pasta according to instructions of the box, drain, return to pot and keep warm. Heat oil in a pan and saute asparagus and shallot for 2 minutes, or until the vegetables begin to brighten. Pour in broth and lower to medium heat. Cover and cook for 3 minutes. Add peas, cover and cook for another 2 minutes. Stir in the mint, onions, dill and sour cream. Lower and heat to simmer and add remaining salt and pepper. 

Add the sauce to the cooked pasta and toss thoroughly. Remove skin and flake salmon into large chunks. Combine with pasta and toss gently. Garnish with additional herbs or lemon wedges, if preferred, and serve.