Find special deals on salmon to enjoy meals for weeksBy: Alicia Ross
SALT AND PEPPER SALMON
(Exact measurements are not necessary. For nutritional analysis, the amounts below were used.)
Start to finish: less than 30 minutes
4- to 6-ounce serving per person
Atlantic salmon filet, cut into 4-ounce servings
1/2 teaspoon extra-virgin olive oil
1/4 teaspoon salt
1/8 teaspoon ground black pepper
1/2 teaspoon unsalted butter, optional
Preheat oven to 400 degrees. Line a baking sheet with foil. If you are cooking multiple fillets, make sure there is room between each fillet on the pan.
Rub the oil onto each side of the salmon. Place on prepared sheet and sprinkle with salt and pepper. Top with small pat of butter, if using. Roast for 8 to 10 minutes per inch thickness of largest fillet. Salmon will flake easily with a fork when done. Do not overcook. If you have several thinner fillets in your pan, remove them when done and return larger pieces back to the oven to finish cooking.
Approximate values per serving (plain salmon), 4 ounces: 237 calories, 12 g fat (2 g saturated), 67 mg cholesterol, 30 g protein, 0.2 g carbohydrates, trace g dietary fiber, 649 mg sodium.
When salmon goes on sale or you find a great deal at the warehouse store, cook the whole thing right away, then freeze the leftovers for great, fast meals down the road. On a recent trip to my local club store, I snagged 5 pounds of salmon for less than $4 a pound! If I hadn’t just moved and still had boxes lining my walls, the great price would have been enough to make me want to host a dinner party.
Because of the bargain and the need to cook it that same day, I decided to pack my freezer with cooked, ready-to-enjoy fillet of salmon.
Cooking 5 pounds doesn’t take any longer than a few fillets as long as you leave enough space around each piece so it will cook evenly. Here’s how I plan on using my salmon:
• Crumbled over a fresh spring mix for a healthy salad full of protein.
• Mixed into my favorite salmon salad sandwiches (see kitchenscoop.com for recipe).
• Tossed into vegetable soup for a quick and easy seafood “chowder.”
• Sauteed into perfect salmon patties (next week’s recipe, stay tuned!).
Of course, this easy-peasy salmon and peas dish (pictured here) can be repeated, too. Serve your simple salt and pepper salmon over a bed of peas and top with your favorite red wine vinaigrette. Look for deals on salmon and get ready for healthy meals at your fingertips.
Alicia Ross is the co-author of “Desperation Dinners!” (Workman, 1997), “Desperation Entertaining!” (Workman, 2002) and “Cheap. Fast. Good!” (Workman, 2006). Contact her at Kitchen Scoop, c/o Universal Uclick, 1130 Walnut St., Kansas City, MO 64106, or send email to email@example.com. Or visit the Kitchen Scoop website at www.kitchenscoop.com.