Clean Eating

July/August 2015

Clean Eating July/August 2015 Cover / JillHough.com

Two Feature stories

Feature story
Grilling: You can make that on the BBQ?

Grilled Bouillabaisse Packets
Serves: 6. Hands-on time: 40 minutes. Total time: 55 minutes.

Inspired by France’s celebrated seafood stew, these foil packets are jam-packed with clams, mussels, shrimp, tomatoes, fennel, onions and a saffron wine broth. You can also grill your Bouillabaise in a covered saucepan over a double layer of foil.

INGREDIENTS:
12 oz red or white potatoes, cut into 1/2-inch wedges
1/2 cup dry white wine
2 tbsp olive oil
1/2 tsp crumbled saffron threads
3 tomatoes, cut into 1/2-inch wedges
1 small bulb fennel, cored and thinly sliced, plus 2 tbsp chopped feathery fennel fronds
1/2 onion, thinly sliced
1 lb clams, scrubbed (TIP: If you have any clams or mussels that are open, give them a tap; discard any that do not close.)
1 lb large raw peeled shrimp (tails on)
12 oz mussels, scrubbed and debearded
1/2 tsp red pepper flakes
1/4 teaspoon sea salt
3 slices whole-wheat bread
1 clove garlic, halved crosswise

INSTRUCTIONS:
ONE: To a medium saucepan, add potatoes, cover with cold water by 1 in; bring to a boil on the stovetop on high. Reduce to a simmer and cook until potatoes are tender, 2 to 4 minutes. Drain and set aside to cool.

TWO: Meanwhile, in a small saucepan on medium, heat wine and oil to almost a simmer. Add saffron threads, remove from the heat and set aside for 5 minutes.

THREE: Cut 6 12 x 24-inch pieces of foil and fold each in half to a 12-inch square. Arrange tomatoes, potatoes, fennel slices and onion on top, dividing evenly. Top with clams, shrimp and mussels. Drizzle with wine mixture and sprinkle with fennel fronds, pepper flakes and salt.

FOUR: To seal packets, working one at a time, bring opposite edges of foil together and crimp, then crimp remaining sides. Packets should be securely closed but not too tight.

FIVE: Prepare a grill to medium-high. Place packets on the grill, cover and cook until clams and mussels are open (discard any that do not open), shrimp is cooked through and vegetables are tender, 6 to 8 minutes. Place bread on grill and cook until lightly toasted, about 2 minutes per side.

SIX: Rub one side of each piece of toast with the cut side of the garlic; cut toasts in half. Serve packets with toasts, being careful of steam when opening.

Nutrients per serving (1 packet, 1 garlic toast):
Calories: 245, Total Fat: 6 g, Sat. Fat: 1 g, Monounsaturated fat: 4 g, Polyunsaturated fat: 1 g, Carbs: 23 g, Fiber: 4 g, Sugars: 5 g, Protein: 25 g, Sodium: 469 mg, Cholesterol: 136 mg

Spice-Rubbed Flank Steak with Grilled Gazpacho Sauce
Serves: 4. Hands-on time: 30 minutes. Total time: 40 minutes.

This spice-rubbed steak on the grill is special enough. But here, a good thing gets even better with a bold tomato-and pepper sauce, reminiscent of gazpacho. For a change of pace, try substituting chicken, pork chops or even shrimp for the beef.

INGREDIENTS:
1 tbsp chopped fresh thyme, plus sprigs for garnish
1 tsp each chili powder, garlic powder and onion powder
3/4 tsp sea salt, plus additional to taste
1/2 tsp ground cumin
2 tomatoes, halved and seeded
1/2 small red bell pepper, halved, cored and seeded
1/2 small green bell pepper, halved, cored and seeded
1 1/2 tbsp olive oil, divided
1 1/2 lb flank steak, about 3/4-in thick, trimmed
1/2 slice whole-wheat bread, torn into 3/4-inch pieces
2 tsp red wine vinegar
Pinch ground cayenne pepper, plus additional to taste

INSTRUCTIONS:
ONE: In a small bowl, combine thyme, chili powder, garlic powder, onion powder, salt and cumin. In a large bowl, combine tomatoes, bell peppers, 1 tbsp spice mixture and 1 tbsp oil. Sprinkle flank steak with remaining spice mixture.

TWO: Prepare a grill to medium-high and lightly oil grate. Grill tomatoes skin side down until softened and lightly charred, about 2 minutes. Grill bell peppers until softened and lightly charred, 3 to 4 minutes per side. Grill flank steak to desired doneness, about 4 minutes per side for medium-rare or 5 minutes per side for medium. Set steak aside to rest for 5 minutes.

THREE: Meanwhile, in a food processor, combine tomato, bell peppers, bread, vinegar, cayenne and remaining 1 1/2 tsp oil and process to puree. Add additional salt or more cayenne.

FOUR: Cut steak across the grain into thin slices. Serve in a pool of tomato sauce, garnished with thyme sprigs.

Nutrients per serving (4 oz steak, 6 tbsp sauce):
Calories: 302, Total Fat: 15 g, Sat. Fat: 5 g, Monounsaturated fat: 7.5 g, Polyunsaturated fat: 1 g, Carbs: 7 g, Fiber: 2 g, Sugars: 3 g, Protein: 33 g, Sodium: 503 mg, Cholesterol: 91 mg

Smoky-Sweet Beer Can Chicken with Grilled Veggies
Serves: 4. Hands-on time: 40 minutes. Total time: About 90 minutes.

If you’ve never made a beer can chicken, don’t be daunted—it’s an easy, tasty and fun way to roast a chicken. We’ve added a maple-chile rub, plus a pile of summery grilled zucchini. Use any leftovers to make chicken and zucchini soft tacos.

INGREDIENTS:
2 tbsp maple sugar
1 1/2 tbsp smoked paprika
2 tsp each garlic powder and onion powder
1 1/2 tsp chili powder
1/2 tsp sea salt
1 3 1/2-lb chicken
1 12-oz can organic beer
3 small zucchini, halved lengthwise
3 small golden zucchini or crook-necked squash, halved lengthwise
1 scallion, thinly sliced

INSTRUCTIONS:
ONE: In a small bowl, combine maple sugar, smoked paprika, garlic powder, onion powder, chili powder and salt. Set aside 1 tablespoon of the spice mixture. Place chicken on a work surface, gently slip fingers under the skin and work in remaining spice mixture over meat. Pour 3/4 cup beer into an 8 x 8-inch baking pan. Place can with remaining beer upright in pan. Slide chicken upright over can, with legs and can forming a tripod to balance chicken. Tuck in wings.

TWO: Prepare a grill for indirect medium heat (to maintain a temperature of about 350°F). Place a double layer of foil, about 12 in square, over the cooler part of the grate. Place pan with chicken on foil, cover and cook for 15 minutes.

THREE: Baste chicken with pan juices. Continue to cook, brushing with pan juices every 15 or 20 minutes, until a thermometer inserted in thickest part of thigh reads 165°F, about 1 hour total cooking time. (Cover chicken loosely with foil if skin starts to get too brown.) Remove chicken from grill and set aside to rest 10 minutes.

FOUR: While chicken is resting, increase heat to medium-high. Sprinkle both sides of zucchini with reserved spice mixture and grill until tender and lightly charred, 3 to 4 minutes per side. Transfer zucchini to plates or a platter and sprinkle with scallions.

FIVE: Carefully carve chicken while it’s still on the can. Remove skin and serve, with zucchini and pan juices alongside.

Nutrients per serving (6 oz chicken, 1 1/2 zucchini, 1 1/2 tbsp sauce):
Calories: 314, Total Fat: 10 g, Sat. Fat: 3 g, Monounsaturated fat: 3.5 g, Polyunsaturated fat: 3 g, Carbs: 15 g, Fiber: 4 g, Sugars: 8 g, Protein: 40 g, Sodium: 388 mg, Cholesterol: 115 mg

Lemon-Fennel Chicken Salad
Serves: 6. Hands-on time: 45 minutes. Total time: 50 minutes.

In this hearty salad brimming with chicken, bright lemon and earthy fennel, everything benefits from a little time on the grill, even the romaine. Crumbled feta adds creamy counterpoint.

INGREDIENTS:
2 lemons
4 cloves garlic, minced
1/4 cup olive oil
1 tsp each sea salt and fresh black pepper, divided
3 6-oz boneless skinless chicken breasts
2 tsp fennel seeds
3 heads romaine hearts, halved through the core
1 small red onion, cut into 6 wedges keeping root end intact
1 red bell pepper, quartered, cored and seeded
1 bulb fennel, quartered through the core
3 tbsp crumbled feta cheese
1 tbsp chopped fresh dill

INSTRUCTIONS:
ONE: Prepare dressing: Zest lemons, then squeeze to yield 1/4 cup juice. In a small bowl, combine zest, 1/4 cup juice, garlic, oil, 1/2 tsp each salt and pepper. Set aside.

TWO: Sprinkle skinned side of chicken with fennel seeds and remaining 1/2 tsp each salt and pepper, pressing seeds into chicken.

THREE: Arrange romaine, onion, bell pepper and fennel on a large platter and brush both sides with about half of dressing.

FOUR: Prepare a grill to medium-high and lightly oil grate. Grill chicken, seeded side first, until cooked through, 4 to 5 minutes per side. Grill onion, bell pepper and fennel until softened and lightly charred, 4 to 5 minutes per side. Grill romaine until lightly charred, 3 to 4 minutes per side. Set chicken aside to rest for 5 minutes. Set onion, bell pepper, fennel and romaine aside until cool enough to handle, about 3 minutes.

FIVE: Cut core from romaine and arrange leaves on plates or a platter. Cut root ends from onion, slice or dice bell peppers and slice and core fennel; arrange vegetables on top of romaine. Slice chicken and arrange on top of vegetables. Sprinkle with cheese and dill, drizzle with remaining dressing.

Nutrients per serving (1/6 of salad):
Calories: 268, Total Fat: 13 g, Sat. Fat: 3 g, Monounsaturated fat: 8 g, Polyunsaturated fat: 2 g, Carbs: 18 g, Fiber: 9 g, Sugars: 7 g, Protein: 23 g, Sodium: 452 mg, Cholesterol: 51 mg

Grilled Chile-Spiked Cheese Fondue
Serves: 8. Hands-on time: 15 minutes. Total time: 20 minutes.

This Mexican-inspired fondue is simple yet flavorful, and cooks right on the grill—though you can also use the stove top or your grill’s side burner, if it has one. For dipping, serve chunked grilled or raw vegetables, chunked grilled sausages and tortilla chips on the side.

INGREDIENTS:
1/2 cup dry white wine
8 oz shredded Monterey Jack and cheddar cheese blend
1 4-oz can diced green chiles (Or, you can cook 2 whole Anaheim or poblano peppers on the grill or under the broiler, then stem, seed and dice. You’ll need 1/2 cup.)
1 chipotle (from a can of chipotles in adobo sauce), minced

INSTRUCTIONS:
ONE: Prepare a gas grill to medium-high or a charcoal grill with a medium-high zone and a medium-low zone. To medium saucepan, add wine. Place a double layer of foil, a little larger than the saucepan, on the grate over medium-high and place the saucepan on the foil (make sure the handle is either over the foil or not over the grate). Bring wine to a boil.

TWO: Reduce grill to medium-low or move foil and saucepan to medium-low zone (be careful; the handle may be hot) and add cheese, 1/2 cup at a time, stirring until it melts, about 3 minutes. Stir in chiles and chipotle and serve.

Nutrients per serving (3 1/2 tbsp):
Calories: 118, Total Fat: 9 g, Sat. Fat: 5.5 g, Monounsaturated fat: 2.5 g, Polyunsaturated fat: 0 g, Carbs: 2 g, Fiber: 1 g, Sugars: 1g, Protein: 7 g, Sodium: 239 mg, Cholesterol: 27 mg

Cuban Mojo Sandwiches
Serves: 4. Hands-on time: 35 minutes. Total time: 50 minutes.

Here’s healthier version of a Cubano sandwich—ham, thinly sliced pork, cheese and pickles piled onto a roll and grilled. It gets its mojo-like flavor thanks to citrus zest in the mayo. Serve a slew at your next party or tailgater. You can prepare the sandwiches in advance, then simply finish them on the grill.

INGREDIENTS:
1 large or 2 small sweet potatoes (about 1 lb), cut into 1-inch cubes
4 2 1/2-oz thin-cut boneless pork loin chops, trimmed, or 2 5-oz boneless pork loin chops, trimmed and cut widthwise into 4 thin chops
2 tbsp olive oil mayonnaise
Zest of 1 lime
Zest of 1/2 orange
4 sprouted whole grain burger buns, halved
3 oz thinly sliced low-sodium extra-lean ham
2 slices Swiss cheese, halved
8 slices low-sodium pickles
1 tsp chopped fresh cilantro leaves

EQUIPMENT:
2 bricks, wrapped in foil
4 skewers, soaked in water if wood or bamboo

INSTRUCTIONS:
ONE: To a medium saucepan, add potatoes and cover with cold water by 1 inch. Bring to a boil on the stovetop on high. Reduce to a simmer and cook until potatoes are tender but firm, 3 to 5 minutes. Drain and set aside to cool.

TWO: Prepare a grill to medium-high and lightly oil half of the grate. Grill loin chops (on oiled half) until just cooked through, 2 to 3 minutes per side. Remove chops from the grill (but keep the grill on).

THREE: In a small bowl, combine mayonnaise and lime and orange zest. Spread mayonnaise mixture on bottom halves of buns. Top with chops, ham, cheese, pickles and top halves of rolls. Thread potatoes onto skewers.

THREE: Re-oil half of the grill grate. Place a double layer of foil, large enough for the sandwiches, on the other half. Place potatoes on oiled side and grill until all sides are charred, 8 to 10 minutes. Place sandwiches on foil, place bricks over sandwiches (2 per brick) and press down gently; grill until bottom of bread is browned and cheese starts to melt, 2 to 3 minutes per side. Transfer potatoes to plates or a platter and sprinkle with cilantro. Serve sandwiches with potatoes.

Nutrients per serving (1 sandwich, 3 oz potatoes):
Calories: 463, Total Fat: 15 g, Sat. Fat: 5 g, Monounsaturated fat: 5 g, Polyunsaturated fat: 4 g, Carbs: 55 g, Fiber: 8.5 g, Sugars: 8.5 g, Protein: 30 g, Sodium: 473 mg, Cholesterol: 63 mg

Peach Upside-Down Cake on the Grill
Serves: 12. Hands-on time: 30 minutes. Total time: 1 hour, 10 minutes.

There’s so much going on with this delicious dessert—juicy peaches, buttery-sweet topping, cardamom-laced cake and even a touch of rum. Best of all, it’s easy to put together. Try it with other stone fruits—nectarines, plums, apricots or a combination.

INGREDIENTS:
1/4 cup organic unsalted butter
1/2 cup plus 6 tbsp organic evaporated cane juice, divided
2 large or 3 small peaches (12 to 14 oz), pitted and cut into 1/2-inch wedges
1 cup white whole-wheat flour
1/4 cup almond flour/meal
1 1/2 tsp ground cardamom
1 1/4 tsp baking powder
1/4 tsp sea salt
2 large eggs
6 tbsp whole milk
2 tbsp safflower or grape seed oil
2 tbsp dark or spiced rum, optional

INSTRUCTIONS:
ONE: Mist a 9-inch round baking pan with cooking spray and set aside.

TWO: In a small saucepan on the stove top on medium, melt butter. Remove from heat and stir in 6 tbsp cane juice. Transfer mixture to prepared baking pan, spreading it out evenly, then top with peaches, arranging wedges in concentric circles. Set aside.

THREE: In a medium bowl, whisk together flours, cardamom, baking powder and salt. Set aside.

FOUR: In the bowl of an electric stand mixer, use a handheld whisk to lightly beat eggs. Add remaining 1/2 cup cane juice, milk and oil and beat with paddle attachment on medium speed until light and frothy, about 3 minutes. (NOTE: A handheld electric mixer will also work here.) On low speed, add flour mixture in 3 additions, mixing until just incorporated after each. Transfer batter to pan, spreading evenly over peaches.

FIVE: Prepare a grill for indirect medium heat (to maintain a temperature of about 325°F). Place a double layer of foil, about 12 in square, over the cooler part of the grate. Place pan with cake batter on foil, cover and cook until edges are separating from the pan and a toothpick comes out clean, 35 to 40 minutes. Remove cake from the grill and let stand 5 minutes.

SIX: Place a serving plate on top of the pan and carefully invert, then slowly lift pan off cake. Rearrange any peaches that stick to the pan. Drizzle rum over cake 1 tbsp at a time, letting it soak in between additions (if using). Serve warm or at room temperature.

Nutrients per serving (1/12 of cake):
Calories: 184, Total Fat: 9 g, Sat. Fat: 3 g, Monounsaturated fat: 2.5 g, Polyunsaturated fat: 2.5 g, Carbs: 24 g, Fiber: 2 g, Sugars: 17 g, Protein: 3.5 g, Sodium: 113 mg, Cholesterol: 42 mg

 

Feature story
Wild About Salmon

Wild about salmon!
We’re celebrating salmon season with this comprehensive guide to buying and cooking our favorite wild fish, plus 5 tantalizing recipes to help get your fill.

It’s a very special time of year for us foodies. Not only are farmers markets overflowing with the year’s most anticipated produce, it’s also the height of the season for our favorite wild fish—salmon!

Beginning in May and lasting through to the end of September, wild salmon are making their way from the ocean back to the rivers and streams of their birth to spawn. Which means right now, salmon are at their fattiest and most succulent, and are absolutely loaded with flavor—plus they’re just brimming with heart-healthy omega-3s.

But enjoying salmon can be confusing; there are a lot of different sources and types. And preparing fish is sometimes challenging. Let’s take a look at what to choose and how to cook it to perfection.

Shopping for salmon
There are five types of wild Pacific salmon you might find at the fish counter—see the sidebar for a description of each. You may also see farmed or Atlantic salmon. All vary slightly in size, fat content, flavor, color and texture, but since they’re interchangeable in recipes, there’s no need to remember which is which. If your fishmonger has more than one option, just ask for the characteristics you’d prefer—such as a milder flavor or a firmer texture. It can be a good idea to go with whatever type has the highest fat content, since the fattiest salmon will be the tastiest and least likely to dry out or stick during cooking. It’ll also be the most caloric—but remember, this is good fat!

If you look forward to enjoying salmon for years to come, opt for sustainable salmon. Generally, that means wild Pacific salmon, but some types of farmed salmon are produced in recirculating aquaculture systems or tank systems that are also considered sustainable. These systems keep the fish away from the harmful impacts of the surrounding environment to reduce their exposure to pollution. To be sure that what you’re buying is sustainable, ask your fishmonger. You can also consult Monterey Bay Aquarium’s Seafood Watch (seafoodwatch.org) or the Marine Stewardship Council (msc.org).

And as with any type of fish, look for firm flesh with no tears or gaps, an indication the fish is fresh and has been treated gingerly. Remember that quality fish should smell like a fresh ocean breeze—not stinky or fishy at all.

Now, how to cook?
Once home, store your salmon in the coldest part of the refrigerator for up to two days. Alternatively, wrap it and store it in the freezer, then use it within three months for the best flavor and texture.

When you’re ready to cook, take your fish out of the refrigerator 30 to 45 minutes beforehand to bring it to room temperature. If your fishmonger hasn’t already, you can remove the pin bones with fish tweezers or needle-nose pliers.

While salmon and other fish can range in fat content, fish is still generally more lean compared to other proteins such as beef or lamb. This means that it cooks quickly and, if overcooked, can become dry. It should be just cooked through with opaque flesh (a slightly translucent center is fine)—a 3/4-inch-thick fillet should feel barely firm to the touch and flake easily with a fork. For cooking fish, there are a couple of different strategies. One is to use a relatively hot skillet, oven or grill to get a nice crust on the outside but cook for only a short time so that the fish stays tender and juicy inside. Our recipes for Smoky Grilled Salmon and Salmon Scampi with Spinach employ this strategy.

Another way to go is to cook your salmon in a moist environment, such as steaming or poaching. These methods are a little more forgiving because the moisture surrounding the fish will help keep it tender and juicy even a bit after it’s perfectly cooked through. Our recipes for Salmon, Orange and Fennel Baked in Parchment and Olive Oil-Poached Salmon use these methods.

On the off chance you have leftovers, try our Salmon Hash any time of day. As with all our recipes, it’s a delicious excuse to cook up some juicy, flavorful fish and celebrate salmon’s eagerly awaited season!

Name that salmon
A few of the names you might see at the fish counter—all different species of wild Pacific salmon.

  • King or Chinook: The largest and one of the first to come into season, it has the highest fat content and most succulent meat.
  • Sockeye or Red: A smaller-sized salmon with deep color, stronger flavor and firmer texture.
  • Coho or Silver: The second-largest wild Pacific salmon has a mild flavor and a firm, meaty texture.
  • Keta or Chum: A medium-sized salmon with mild flavor. This species is one of the lowest in fat content.
  • Pink: The smallest wild Pacific salmon. It has a delicate texture and flavor with a lower fat content.

Making the cut
Here are a few of the cuts of salmon you might find at the fish counter.

  • Side of salmon: A lengthwise half of the whole fish, cleaned and boned. Can be cooked any way, roasting is the most practical since it’s hard to turn over on a grill or stovetop. It’s not always available, so it’s best to call and order in advance.
  • Salmon fillet: A side of salmon cut down into pieces. The most common cut of salmon and readily available, fillets are great for roasting, poaching, pan-searing or grilling.
  • Salmon steak: A cross-sectional piece of the fish in a U-shape, with a bit of spiny bone in the middle. Sometimes hard to find—call and order in advance if need be (although most recipes that call for steaks can be made with fillets). Great for roasting, poaching, pan-searing or grilling.

Smoky Grilled Salmon with Citrus-Jalapeno Butter
Serves: 4. Hands-on time: 35 minutes. Total time: 40 minutes.

Meaty salmon steaks—be careful of the bones—get extra oomph thanks to a smear of boldly-flavored butter, served over paprika-spiked grilled pineapple and mango.

INGREDIENTS:
1/4 cup organic unsalted butter, room temperature
1 jalapeno chile pepper, stemmed, seeded and minced
Finely grated zest of 1 orange,1 lemon and 1 lime
1/2 tsp each sea salt and ground black pepper, divided
1 mango
4 5-oz salmon steaks, about 3/4-inch thick
2 crosswise slices pineapple, each about 1/2-inch  thick, trimmed
2 tsp smoked paprika

INSTRUCTIONS:
ONE: In a medium bowl, combine butter, jalapeno, orange zest, lemon zest, lime zest and1/8 tsp each salt and pepper. Set aside.

TWO: Use a vegetable peeler to peel mango. Cut “cheeks” from mango, yielding 2 lobes and leaving behind the pit. Sprinkle mango, salmon and pineapple with smoked paprika. Sprinkle salmon with remaining 1/4 plus 1/8 tsp salt and black pepper.

THREE: Prepare a grill to medium-high and lightly oil the grate. Grill salmon until cooked through, 2 to 3 minutes per side. Grill mango and pineapple until lightly charred, 2 to 3 minutes per side. Remove skin from salmon steaks, spread butter mixture over top and set aside to rest for 3 to 5 minutes.

FOUR: Meanwhile, chop mango and pineapple.

FIVE: Arrange salmon and fruit on plates or a platter and serve.

Nutrients per serving (1 salmon steak, 1/2 cup fruit , 1 1/2 tbsp butter):
Calories: 341, Total Fat: 17 g, Sat. Fat: 9 g, Monounsaturated fat: 5 g, Polyunsaturated fat: 2 g, Carbs: 18 g, Fiber: 2.5 g, Sugars: 14 g, Protein: 29.5 g, Sodium: 314 mg, Cholesterol: 97 mg

Olive Oil-Poached Salmon with Yogurt Chimichurri and Tomato-Corn Salad
Serves: 4. Hands-on time: 40 minutes. Total time: 50 minutes.

If you think salmon is succulent, wait until you taste silky, sexy olive oil-poached salmon! Here, it’s complemented by chimichurri, an Argentinean herb sauce with brightness from vinegar, earthiness from oregano and just a hint of heat. Serve with lemon wedges.

INGREDIENTS:
2 tbsp whole-milk Greek-style yogurt
Leaves from 3 sprigs fresh oregano
1/4 tsp red pepper flakes
1/4 cup red wine vinegar, divided
2 cups plus 1 tbsp olive oil, divided
1/2 tsp sea salt, divided
2 whole cloves garlic plus 1 clove minced garlic, divided
10 sprigs fresh flat-leaf parsley plus 1/4 chopped parsley, divided
1/2 tsp Dijon mustard
1/4 tsp ground black pepper
1 cup corn kernels, fresh or frozen (thawed if frozen)
1 tomato, chopped
1 cup BPA-free canned unsalted chickpeas, drained and rinsed
1/2 cup chopped mild green chiles, such as padron, shishito, Anaheim or poblano
4 5-oz salmon fillets, about 3/4-inch thick, skinned

INSTRUCTIONS:
ONE: In a food processor, combine yogurt, 1 tbsp water, oregano, pepper flakes, 1 tbsp vinegar, 1 1/2 tsp oil, 1/8 tsp salt, whole cloves garlic and parsley sprigs. Process to form a pesto-like sauce. Set aside.

TWO: In a medium bowl, whisk together remaining 3 tbsp vinegar, 1 1/2 tsp oil, 1/4 plus 1/8 tsp salt, minced garlic, mustard and black pepper. Add corn, tomato, chickpeas, chiles and chopped parsley, gently tossing to combine. Arrange salad on plates or a platter and set aside.

THREE: In a skillet or saucepan large enough to hold salmon in a single layer, heat 2 cups oil on medium-low to 160°F (just below a simmer). Add salmon and heat until cooked through, about 4 minutes per side. Use a slotted spatula to arrange fish on top of salad. Spoon chimichurri on top.

Nutrients per serving (1 salmon fillet, 3/4 cup salad, 1 1/2 tbsp chimichurri):
Calories: 349, Total Fat: 14 g, Sat. Fat: 3 g, Monounsaturated fat: 7 g, Polyunsaturated fat: 2.5 g, Carbs: 223 g, Fiber: 4 g, Sugars: 5 g, Protein: 34 g, Sodium: 358 mg, Cholesterol: 68 mg

Salmon Scampi with Spinach
Serves: 4. Hands-on time: 25 minutes. Total time: 30 minutes.

Traditionally, scampi is made with shrimp or prawns, but salmon goes equally well with the garlic and butter preparation—as do colorful spinach and cherry tomatoes.

INGREDIENTS:
6 oz whole-wheat egg noodles
1 tbsp organic unsalted butter
1 tbsp olive oil
4 cloves garlic, minced
1 lb salmon fillets, skinned, cut into 1-inch pieces
1/2 tsp ground black pepper
1/4 tsp sea salt
4 cups baby spinach leaves
1 cup halved cherry tomatoes
1/3 cup dry white wine
1/4 cup low-sodium vegetable broth
1 1/2 tsp arrowroot dissolved in 1 1/2 tsp water

INSTRUCTIONS:
ONE: Cook noodles according to package directions.

TWO: Meanwhile, in a large skillet on medium-high, melt butter with oil. Stir in garlic. Add salmon, pepper and salt and cook, stirring occasionally, for 2 minutes. Add spinach and tomatoes and cook, stirring occasionally, until salmon is cooked through, about 1 minute. Add wine, broth and arrowroot-water mixture and cook, stirring, until mixture comes to a boil and thickens, a few seconds more. Remove from heat, cover and set aside until noodles are done.

THREE: Drain noodles and transfer to plates. Top with salmon mixture.

Nutrients per serving (3/4 cup noodles, 1 scant cup salmon mixture):
Calories: 386, Total Fat: 13 g, Sat. Fat: 4 g, Monounsaturated fat: 5.5 g, Polyunsaturated fat: 2.5 g, Carbs: 36 g, Fiber: 6 g, Sugars: 2 g, Protein: 31 g, Sodium: 246 mg, Cholesterol: 102 mg

Salmon, Orange and Fennel Baked in Parchment
Serves: 4. Hands-on time: 30 minutes. Total time: 50 minutes.

Even though these salmon fillets are cooked in the oven, because they’re wrapped in parchment with other moist ingredients such as kale and orange, they basically steam, which keeps them tender and juicy.

INGREDIENTS:
4 tsp olive oil
6 cups stemmed, shredded kale, Swiss chard or a combination
4 5-oz salmon fillets, about 3/4-inch thick, skinned
1/2 tsp sea salt and ground black pepper
1 orange, peeled with a paring knife then cut crosswise into 1/4-inch slices
1/2 fennel bulb, cored and very thinly sliced
1/4 tsp red pepper flakes
1/2 lemon

INSTRUCTIONS:
ONE: Preheat oven to 375°F. Cut 4 14-in squares of parchment or foil and brush each piece with 1 tsp oil, leaving a 2-inch border. Arrange kale in center of oiled parchment, dividing evenly. Arrange salmon on top and sprinkle with salt and pepper. Top salmon with orange slices, fennel and pepper flakes. Squeeze lemon over top.

TWO: To seal packets, working one at a time, bring opposite edges of parchment together and fold down towards fillet in 1/2-inch sections. Next, fold each side of parchment in toward the fillings in 1/2-inch sections. (NOTE: Packets should be securely closed but not too tight.)

THREE: Carefully transfer packets to a large rimmed baking sheet and bake until a paring knife inserted into a packet slips easily into fish, about 20 minutes. Slit packets open, being careful of the steam.

Nutrients per serving (1 packet):
Calories: 283, Total Fat: 11 g, Sat. Fat: 2 g, Monounsaturated fat: 5 g, Polyunsaturated fat: 2 g, Carbs: 15 g, Fiber: 5 g, Sugars: 7 g, Protein: 33 g, Sodium: 364 mg, Cholesterol: 66 mg

Salmon Hash
Serves: 4. Hands-on time: 30 minutes. Total time: 55 minutes.

Salmon is heavenly in hash, especially this version studded with both Yukon Gold and sweet potatoes along with red bell pepper, chives and fresh dill. We serve it with a dollop of sour cream, but this would also be a perfect bed for poached eggs.

INGREDIENTS:
1 tbsp organic unsalted butter
1 tbsp olive oil
12 oz Yukon gold potatoes, cut into 1/2-inch dice
4 oz sweet potatoes, cut into 1/2-inch dice
1 onion, diced
1 red bell pepper, diced
1/2 tsp each sea salt and ground black pepper
12 oz cooked salmon, flaked (NOTE: If you don’t have already-cooked salmon, simply roast about 14 oz of salmon fillets for 8 to 10 minutes in a 375°F oven, then set aside until cool enough to handle before flaking.)
2 tbsp chopped fresh chives
1 tbsp chopped fresh dill
1/4 cup sour cream

INSTRUCTIONS:
ONE: In a large skillet on medium-low, melt butter with oil. Stir in both potatoes, cover, and cook until softened and browned in spots, about 12 minutes, scraping up with a spatula and stirring halfway. Stir in onion, bell pepper, salt and black pepper, pat mixture into the pan and cook uncovered until onion and bell pepper are crisp-tender, about 5 minutes.

TWO: Scrape up hash, then gently stir in salmon, chives and dill. Pat mixture down, cover and cook until heated through, about 2 minutes. Transfer to plates and serve hot, garnished with sour cream.

Nutrients per serving (1 1/3 cups hash, 1 tbsp sour cream):
Calories: 310, Total Fat: 12.5 g, Sat. Fat: 5 g, Monounsaturated fat: 5 g, Polyunsaturated fat: 2 g, Carbs: 25 g, Fiber: 3 g, Sugars: 4 g, Protein: 23 g, Sodium: 311 mg, Cholesterol: 61 mg