MPN™ Pan Roasted Salmon Served with Minty Snap Peas   

- a Brain Healthy Recipe[1]-

Serve with brown rice.

Note: The ginger-soy-balsamic marinade gives the seared salmon a lovely flavor and color and the simple mint dressing is a light and refreshing complement to snap peas. Serve this dish hot, or at room temperature with brown rice pilaf for a festive buffet.

 

YIELD: 6 Servings 6 oz filets  (may reduce size to 4 or 5 oz)

 

INGREDIENTS                                                                                  AMOUNT

Salmon fillets, skin on, each weighing 6 ounces 6  six-ounce fillets
  (Note: preferred nutritionally to serve 4 oz wild caught salmon instead of 6 oz farm raised salmon)  
For Marinade:  
Ginger, fresh, minced or grated 2 TBsp
Soy sauce, low-sodium 1 ½  TBsp
Green kelp powder 1 tsp
Balsamic vinegar 3 TBsp
Optional: White wine 1 ½  TBsp
Snap peas 1 ½ lbs
   
For Mint Dressing:  
Olive oil, fruity, extra virgin 3 TBsp
Lemon juice 2 TBsp or to taste
Mint, chopped 4-5 TBsp
Green kelp powder ½ tsp
Black pepper, freshly ground ½ tsp
Virgin olive oil 2 TBsp

 

METHOD:

  1. 1.    Mix the ginger, soy sauce, and balsamic vinegar in a small bowl.
  2. 2.    Put the salmon in a deep dish. Pour in the marinade and toss lightly to coat.  Let salmon sit at room temperature while cooking the snap peas.
  3. 3.    Bring 2 quarts of water to a boil in a saucepan and add the snap peas.  Cook for 2 minutes, or until crisp tender.  Drain in a colander and refresh in cold water.  Drain again and blot dry on paper towels.
  4. 4.    Whisk the mint dressing ingredients together in a mixing bowl.  Add the snap peas and toss lightly to coat.  Taste for seasoning, adjusting if necessary.
  5. 5.    Heat the 2 tablespoons of olive oil in a large frying pan over high heat until very hot.  Place the salmon fillets with their coating, skin side down in the pan, partially cover, and fry about 5-6 minutes covered over high heat (depending on the thickness) until the skin is crisp and the salmon meat has started becoming opaque. Carefully flip over with a spatula and cook for another 3-4 minutes, or until just cooked.
  6. 6.    Arrange the salmon fillets on a serving platter and spoon the snap peas around and on top. Serve with steamed brown rice or brown rice pilaf.

Nutritional Information:

Calories 370; Protein 34g; Carbohydrates 11g;Fiber 3g; Sodium less than 500 mg; Saturated fat 3g; Polyunsaturated fat 5g; Monounsaturated fat 11g; Trans fat 0g; Cholesterol 85mg.



[1] Adapted by Nancy Emerson Lombardo, Ph.D. following Memory Preservation Nutrition® program from Web site spicesoflife.com, Nina Simonds, suggested on website of Harvard School of Public Heatlh.

© 2012 Nancy Emerson Lombardo Ph.D., HealthCare Insights, LLC   All rights reserved. No part of this publication may be reproduced, stored in a retrieval system or transmitted, in any form or by any means, electronic, mechanical, Photocopying, recording or otherwise, without prior written permission of HealthCare Insights, LLC.  Direct correspondence to Nancy Emerson Lombardo, Ph.D.  nemerson@healthcareinsights.net   978-621-1926

 

MEMORY PRESERVATION NUTRITION® provided by BRAIN HEALTH AND WELLNESS CENTER® OF HEALTHCARE INSIGHTS, LLC

HCI P.O. Box 2683, Acton, MA 01720          www.healthcareinsights.net

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