I admit, I’m not much of a fan of having fruit or other “dessert” related toppings added to my meat or seafood. Cranberry sauce at Thanksgiving? Umm, no thanks. Mint sauce on my lamb? Are you kidding me? Applesauce on my porkchops? I’d rather have a little Dijon to dip in. You get the idea.
So, when reading a popular Canadian Parenting magazine the other night, I found myself surprised to be slightly salivating at the mouth at the suggestion of what one should be eating on a regular basis. A doctor had said the the four best things to eat (health and nutrition wise) were blueberries, salmon, spinach and nuts. I started thinking to myself, “Well, those would be a perfect compliment to one another in a meal.” The first thing that came to mind was a fresh, wild caught salmon fillet, smothered in a savory blueberry sauce, laying on a thick bed of spinach. The nuts, well, I couldn’t think of a way to add them, save for making salmon cakes and coating them in nuts. Too much work for my Saturday night dinner, thank you very much.
So I give you my ultra healthy (save for all that butter, but you know me) take on three of the four best foods to be eating. You will be getting omega-3s (the best kind), vitamin A, iron, protein, vitamin B6, folic acid, calcium, copper, selenium, vitamin, E, vitamin C, manganese, magnesium, niacin, etc. As well as loads of antioxidants from the blueberries. So, think of this as my gift to you for your health. Enjoy!
Baked Salmon with Blueberry Sauce
2 wild salmon fillets, skin on
2 Tbsp butter
2 cloves garlic, grated or minced
1 Tbsp cornstarch
juice from half a lemon
5 oz. frozen blueberries
2 Tbsp Crema Di Balsamico
1/2 cup low sodium chicken broth
1 tsp fresh thyme
black pepper to taste
2 Tbsp butter
1. In small bowl, mix butter and garlic.
2. Pat salmon dry with cloth or paper towel, then rub with butter and garlic mixture. Season with salt and pepper.
3. In small glass or bowl, mix lemon juice and cornstarch until combined. Pour into small sauce pan along with remaining sauce ingredients (save for the butter, this will go in just before serving).
4. Bring sauce to a simmer and continue to cook on low for 20-30 minutes, which will reduce the sauce by approximately half the volume.
5. Preheat oven to 400°F. Meanwhile, in an oven proof sauté pan, heat a small amount of butter on med/high. When temperature is high enough, lay salmon, skin side down in pan. Fry for 1-2 minutes or until the flesh just begins to turn from pink (or red) to a white-ish colour. Remove pan from heat and place in oven. Continue to cook in oven for another 7-8 minutes or until just cooked. Salmon flesh should spring back just slightly when pushed on with one finger.
6. Stir butter into blueberry sauce to finish and pour over salmon fillets just before serving.
This meal may look complicated and gourmet, but in reality it takes about 30 minutes to make, and about 5 minutes flat to eat. Serve on a bed of steamed spinach for ultimate nutrition.