Enjoy the fresh flavor of wild salmon while it’s in season, mid-May to mid-September. King Salmon (also called chinook), coho and sockeye are some of the wild varieties to look for.
The salmon takes only minutes to cook under the broiler. Heating a baking tray under the broiler before adding the salmon creates bottom heat and means you don’t have to turn the salmon during cooking.
The cauliflower is made in a microwave oven. It can also be steamed over boiled water for 5 minutes. It is finished by browning the topping under the broiler.
Helpful hints:
- Broil fish 10 minutes per inch of thickness. If the fillet is thicker or thinner, adjust timing accordingly.
- Dried dill can be substituted for fresh dill.
Countdown:
- Preheat broiler.
- Microwave cauliflower and place in casserole dish.
- Broil salmon.
- Finish cauliflower under broiler.
Shopping list:
Here are the ingredients you’ll need for tonight’s Dinner in Minutes.
To buy: 3/4 pound wild-caught salmon fillet, 1 small bunch fresh dill, 1 small head cauliflower, 1 small package shredded sharp cheddar cheese and 1 small container plain panko breadcrumbs and 1 whole wheat baguette.
Staples: olive oil, salt and black peppercorns.
Dill Salmon
Recipe by Linda Gassenheimer
3/4 pound wild-caught salmon fillet
1 teaspoon olive oil
Salt and freshly ground black pepper
2 tablespoons fresh dill or 2 teaspoons dried
2 slices crusty whole wheat French baguette
Line a baking tray with foil and place under the broiler. Brush salmon with olive oil and sprinkle with salt and pepper to taste. Remove baking tray from oven and place salmon on it. Broil about 6 inches from the heat for 10 minutes per inch of thickness. Remove to individual dinner plates and sprinkle with fresh dill. Place bread on bottom shelf of oven for the last 2 minutes to warm through.
Yield 2 servings.
Per serving: 353 calories (41 percent from fat),16 g fat (2.3 g saturated, 6.3 g monounsaturated), 96 mg cholesterol, 36.2 g protein, 15.1 g carbohydrates, 1 g fiber, 207 mg sodium.
Gratineed Cauliflower
Recipe by Linda Gassenheimer
4 cups cauliflower florets
1/4 cup plain panko breadcrumbs
2 tablespoons grated sharp cheddar cheese
2 teaspoons olive oil
Salt and freshly ground black pepper
Cut florets off of a firm head of cauliflower. Place in a microwave-safe dish with 2 tablespoons water and microwave on high for 5 minutes. Place the florets in a casserole dish with heads turned up leaving any remaining water behind. Mix breadcrumbs, cheese and olive oil together. Toss with salt and pepper to taste. Sprinkle over the top of the cauliflower and place under the broiler for 3 minutes or until the cheese becomes slightly brown. Watch to make sure the topping doesn’t burn. Spoon the cauliflower onto a dinner plate with the salmon.
Yield 2 servings.
Per serving: 176 calories (42 percent from fat), 8.2 g fat (2.6 g saturated, 3 g monounsaturated), 7 mg cholesterol, 7.7 g protein, 20.5 g carbohydrates, 4.8 g fiber, 207 mg sodium.
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