Thursday, February 25, 2010

Honey-Soy Salmon

Weight: 154.2 (down .2 lbs!) Little victories right...

I have been super busy lately with family, mostly helping my mom out with her ever growing business - Diapers Naturally. We were just at a great tradeshow in Edmonton on the weekend. And while it is difficult for any normal person to resist Chicago Deep Dish pizza while in Edmonton, I walked and walked and walked around that enormous show! So I am guess that is the reason for no weight gain, even though I endulged in the most amazing pizza EVER! I ate really well the rest of the trip though, even went to the grocery store while in Edmonton to grab some healthy necessities - bananas, yogurt, peppers, water. 

Despite my exhaustion and lack of interest, I hit up the gym on Tuesday with Lindsey and did our 45 minute walk/jog and then an hour of water aerobics.  I am just posting this then promptly working out with EA Active and then going on a walk to the library with Bevan!

As for what I am having for dinner tonight? Salmon! I have never been the biggest fan of salmon, I always found it pretty fishy tasting (compared to white fish or shellfish) but if prepared corectly and fresh - YUM! I buy wild pacific salmon because it has less distance to get here which means it should be fresher. I also buy the big fillets that are about 15 oz. with skin on. You can opt for a smaller, boned and skinned fillet if you can find them. One fillet should be about 3 oz. If you don't have a kitchen scale, a quick reference is a deck of cards. One serving of meat should be about the size of a deck of cards.

If you are trying to get your kids to eat fish, try this recipe out! My five year old nephew, Jax, is the pickiest eater I know, he has never tried fish but he tried some of this salmon and LOVED it. Kid approved!

Honey-Soy Broiled Salmon

2 scallion, minced
4 Tbsp reduced-sodium soy sauce
2 Tbsp rice vinegar
2 Tbsp honey
2 tsp minced fresh ginger
15 oz center-cut salmon fillet, skinned and de-boned(see Tip) and cut into 5 portions
1 tbsp toasted sesame seeds, (see Tip)

  1. Whisk scallion, soy sauce, vinegar, honey and ginger in a large reseable container until the honey is dissolved. Place salmon in the marinade. Refrigerate; let marinate at least 15 minutes or up to 24 hours.
  2. Preheat oven to 400 degrees. Line a small baking pan with foil and coat with cooking spray.
  3. Transfer the salmon to the pan, skinned-side down. Bake the salmon for about 6 minutes. Remove the salmon. Turn oven to broil. Drizzle the remaining marinade over the salmon and place salmon under the broiler until nicely browned and carmelized - about 4 minutes. 
  4. Spinkle salmon with toasted seseame seeds and serve. 
Serves 5 


Ensuring your salmon is de-boned: 
Place salmon skin side down on a cutting board. Run your finger along the middle of the fish feeling for hard peices in the meat. The bones will be very skinny and long, they will feel almost like running your finger over a pine needle. If you find any, prepare to debone by getting a small glass of water and washing a pair of needle nose pliers or tweezers with soap and water. Grab the bone with your pliers/tweezers and pull the bone out, pulling in the direction of the meat. If you pull against the grain, some fish might be dislodged with the bone. Place the bone in the water. The water will help the bone release from the plier or tweezers.

How to skin a salmon fillet: 
Place skin-side down. Starting at the tail end, slip a long knife between the fish flesh and the skin, holding down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either. Stop every so often to ensure you are not cutting through the skin. If you do cut through the skin, start the filleting proccess again. It is, however, difficult to start filleting again in the middle of the salmon.

To toast sesame seeds: 
Heat a small dry skillet over low heat. Add seeds and stir constantly, until golden and fragrant, about 2 minutes. Transfer to a small bowl and let cool.

The Skinny:
Cals: 223;  Total Fat: 11g;  Cholestrol: 54mg;  Sodium: 750mg;  Carbs: 9;  Sugars: 7g;  Protein: 20g


Tricia said...

Thanks for the recipe Stacey, this was wonderful, will do this again for sure.

StaceyOlson said...

I'm glad! I really enjoyed it too. Did the girls enjoy it?