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Special Diet Information

Coumadin® (Warfarin)
This recipe is NOT safe for Coumadin (warfarin) users.

Lactose
This recipe contains cheese and some of those who are lactose intolerant may be able to tolerate it.

Sodium
This is a low sodium recipe.

GERD / Acid Reflux
This recipe contains GERD triggers and those with GERD may wish to avoid it.

Gluten Sensitivity
This recipe is safe for those who are sensitive to gluten.

"I'll love you, dear, I'll love you till China and Africa meet and the river jumps over the mountain and the salmon sing in the street."
-W.H. Auden, Poet

The refrigerator light goes on...

I love using Meyer lemons for this dish. They're sweeter than regular lemons and the zest is sweeter as well. Either way, this recipe is a great fall meal: warm and satisfying but still light.

Salmon

It’s clear that eating fish is great for you and one of my favorite is salmon.  This is both because I love the flavor and that there are remarkably high levels of Omega 3 fats found in this delicious and versatile fish.  I have a lot of folks write in and ask about all the different choices in the market and which is best for their recipes.  

When you step up to the fish counter the salmon you find won’t necessarily be clearly labeled.  You can, however, fairly easily tell a lot about it.  Firstly, salmon is divided into two broad categories – Atlantic and Pacific.

The Atlantic salmon is a species unto itself (Salmo salar).  Wild Atlantic salmon are found in the waters of the North Atlantic on the coast of the U.S. to the coasts of Europe, the United Kingdom, Iceland and Russia.  They migrate to the ocean waters of Greenland and after hanging out for a year or more near Greenland they return home to the rivers of their origin.  By then, they vary in size and flavor with their pink flesh coming from a diet mostly of small crustaceans.

Because many rivers in New England are now blocked to migrating salmon for the most part wild Atlantic salmon now run only in a very few Maine rivers.  Some Atlantic salmon have, as a result, become landlocked and make their migration from deep cold water lakes into warmer tributary streams.  

Atlantic salmon will generally be lighter pink in color than most Pacific varieties.  It is less common to find wild Atlantic fish in the markets with most of the species now being farmed.  The majority of Atlantic salmon that you will find in the market today is farm raised in Maine, Canada, Washington state.  Scotland. Norway and Chile are also major producers.  Farm raised salmon is higher in Omega 3 fats with a 4 ounce serving having about 3,000 milligrams (mg) in a 4 ounce serving.  Wild salmon will vary but has generally less than half the amount (about 1,200 mg in 4 ounces).  

There is some controversy because farmed salmon has been shown to contain more pollutants.  While mercury is a concern in many fish this is not as much of an issue with salmon.  It is the industrial contaminants PCBs and dioxins that have been found in many fish especially farmed salmon.  The amounts of PCBs are far below the “FDA Action Level” of 2,000 nanograms per gram (ng/g) of fish and studies have shown the range between 15 and 51 ng/g in farmed salmon.  This is similar to the amount found in many foods including beef, butter, chicken, eggs and cheese.

Pacific salmon is a wholly different species and there are five types – Chinook, Coho, Sockeye, Chum and Pink.  Pacific salmon is not farmed to the extent of that Atlantic salmon is.  

Chinook is also known as King salmon and is a large fish with dark red flesh.  Many people feel that this is the best quality of the wild salmons, with its high fat content and rich wild flavor.  

I particularly like Coho salmon (also called Silver salmon).  The flesh is not as dark as King salmon and the flavor softer, but it still has a wonderful wild salmon taste.  Small pan-size Cohos are a lighter pink and their flavor is even more subtle than other salmon varieties.  

Much of the wild salmon available is Sockeye.  It is usually a dark pink color and early in the season is the best time to buy it.  

Both Chum and Pink salmon are available.  They are much leaner and don’t have as much flavor but the wild fish caught early in the season, which begins in June, can be quite good.  

Wild salmon contains PCBs in amounts under 5 ng/g.  While this is far less than farmed fish the amount of dioxins are similar between wild and farmed fish.  

The best way to begin is with Atlantic salmon.  With its milder flavor this fish appeals to more people than its wild Pacific cousins.  After a time begin using wild salmon in your recipes.  You’ll be happy with the results.  

4 ounces farmed Atlantic salmon = 205 calories, 12 g fat, 2.5 g sat fat, 4 g mono fat, 23 g protein, 0 g carbohydrates, 67 mg sodium, 67 mg cholesterol, Vitamin K 0 mcg

4 ounces wild Chinook salmon = 200 calories, 12 g fat, 3.5 g sat fat, 5 g mono fat, 22 g protein, 0 g carbohydrates, 53 mg sodium, 56 mg cholesterol, Vitamin K 0 mcg

Seared Salmon with Lemon Basil Risotto

Servings = 2 | Serving size =about 2 1/2 cups risotto with 4 ounces fish

Cooking Time = 30 Minutes

This recipe can be multiplied by 2, 3, 4, 5, 6, 7, 8.

This recipe does not make very good leftovers.

2 tsp	olive oil
1 large	onion (diced)
1/2 cup	arborio rice
3 cups	water
1 cup	low sodium chicken broth
1 tsp	lemon zest
1/4 tsp	salt
	fresh ground black pepper (to taste)
1 ounce	semi soft goat cheese
6 large	leaves fresh basil (chiffonade)
2 4 ounce	salmon filets
2	green onions (separated green tops from white parts)

Place 1 teaspoon of the olive oil in a medium skillet over medium heat.

Add the onion and cook over medium heat for about 5 minutes until they begin to soften. Add the arborio rice and stir for about 2 minutes.

Add the water, chicken broth, lemon zest, salt and pepper. Reduce the heat to medium-low so that the rice is simmering. Cook for about 20 minutes until the rice is just tender. Add more water 1/4 cup at a time as needed to let the rice cook, but when it is done there should be almost no liquid left.

Add the goat cheese and reduce the heat to medium low. Stir gently so that the goat cheese melts. Reduce the heat to low.

Place a large skillet over high heat and add 1 teaspoon of olive oil. Sear the salmon and cook for about 2 – 3 minutes on each side.

Just before the fish is done, add the basil to the risotto and stir. Divide the risotto between two bowls and top with the salmon.

While the large skillet is still hot, toss in the green onions and toss for about 30 seconds until they begin to wilt. Place the green onions on top of the fish and serve.