Wednesday, February 22, 2012

Coriander Spiced Salmon




Today we worked up some appetites with a lot of pedaling...


a little flower picking...

some sprinting....


and some dare devil antics.



Luckily I planned to make one of our favorite meals for dinner!


Somehow I didn't know about the magical combination of salmon and coriander until last year.  I tried this recipe from Publix and was hooked.  Salmon is an excellent fish to incorporate in your diet.  It is    high in omega 3s and lower in mercury than many larger fish.   You can check out more information on mercury levels in your fish here.  When purchasing salmon you want to look for wild caught and sustainably harvested fish.  They are higher in nutrients, lower in contaminates, and better for the environment.
This recipe is great for many reasons.  Beyond the health benefits it is simple and quick to prepare and my kids gobble it down.  Aidric will eat an entire fillet on his own! Whenever I make this his rice goes untouched- which is normally one of his favorites.
I've simplified this recipe- omitting some ingredients and changing recipes.  Below I give you the coriander spice mix per salmon fillet so you can adjust the recipe for however many fillets you are making.  I've found this amount to work really well to coat a fillet with very little leftovers.  I hate when I mix up spices and have leftovers that are contaminated and go to waste.  I served my salmon over a bed of spinach (as usual) with artichokes.  I tossed the spinach with olive oil, lemon, and salt & pepper.  I also made some brown rice and tossed in green onions and some herbamare.

Coriander spiced salmon

Salmon fillets- 1 per person

Spice mix- per salmon fillet
1 1/2 tsp coriander
1/4 tsp sea salt
1/4 tsp pepper

Olive oil

Drizzle a few drops of olive oil on your salmon fillets and rub the oil in.  This will help the spices stick.  Sprinkle coriander mix on fillets and then rub in gently to completely cover.  Repeat this process for each side of the salmon.
You’ll need a skillet big enough for your fillets.  Heat it over medium heat.  Mine is non-stick so I don’t even bother with any oil.  Salmon has enough fat that it doesn’t need it and won’t stick to your pan.  Make sure your pan is completely heated before cooking the fish.  You want to cook the fillets for about 3 minutes per side.  This time will very with the thickness of your fillets so make sure you keep an eye on the fish.  You’ll want to take the fish out when the center is still a little underdone because the fish will keep cooking.

It’s a quick and easy dinner that everyone will love.  You might even want to make a little extra for lunch- or for Aidric J

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