2 savoury salmon dishes

Salmon is a healthy dinner staple, but it doesn't need to be boring. These two dinner recipes are sure to please.

A healthy and delicious supplier of omega-3 fatty acids, salmon gets a spicy treatment in this recipe, which also offers lots of vitamin C (tomatoes, onions, lime juice, hot pepper), a little vitamin E (tomatoes), and folate (onions and pepper).

Preparation time: 15 minutes

Cooking time: 55 minutes

Serves 4

• 10 ml (2 tsp) olive oil
• 1 small onion, finely chopped
• 2 cloves garlic, minced
• 5 ml (1 tsp) chili powder
• 1 can (398 ml/14 oz) no-salt-added tomatoes, chopped, with their juice
• 1 pickled jalapeño, finely chopped
• 50 ml (1⁄4 c) pitted green olives, coarsely chopped
• 7 ml (1 1⁄2 tsp) capers, rinsed and drained
• 1 ml (1⁄4 tsp) each dried oregano and thyme
• 0.5 ml (1⁄8 tsp) each cinnamon and salt
• 4 salmon steaks (250 g/8 oz each)
• 30 ml (2 tbsp) lime juice1. In a large nonstick skillet, heat oil over moderate heat. Sauté onion and garlic until soft, five minutes. Add chili powder, stirring to coat onions. Add tomatoes, jalapeño, olives, capers, oregano, thyme, cinnamon, salt and 50 millilitres (1⁄4 cup) water; bring to a boil. Reduce heat, cover and simmer until sauce is richly flavoured, 30 minutes.
  2. Preheat oven to 80ºC (350°F). Sprinkle salmon with lime juice; place in a 23 centimetre x 33 centimetre (9 inch x 13-inch) baking dish. Spoon 175 millilitre (3⁄4 cup) sauce over fish and bake until it flakes when tested with a fork, 15 to 20 minutes. Reheat remaining sauce; spoon over fish.Calories: 500, fat: 29 g, saturated fat: 5 g, sodium: 530 mg, carbohydrate: 12 g, protein: 46 g.

Fresh young vegetables and succulent salmon make this casserole highly nutritious — in addition to the omega-3 fatty acids supplied by the fish, you gain vitamin C and folate from the leeks, and vitamins C and B6 and folate from the asparagus.

Preparation time: 10 minutes

Cooking time: about 20 minutes

Serves 4

• 4 skinless salmon fillets (150 g/5 oz each)
• 200 g (7 oz) baby leeks
• 250 g (8 oz) tender asparagus spears
• 150 g (5 oz) sugar snap peas
• 60 ml (4 tbsp) dry white wine
• 175 ml (3⁄4 c) fish or vegetable stock, preferably fresh stock
• 30 ml (2 tbsp) butter, diced
• Salt and ground black pepper
• 15 ml (1 tbsp) snipped fresh chives1. Run your fingertips over each salmon fillet to check for stray bones, pulling out any that you find. In bottom of large, shallow flameproof casserole, arrange leeks in single layer. Lay salmon fillets on top. Surround fish with asparagus and sugar snap peas. Pour in wine and stock, and dot fish with butter. Season with salt and pepper to taste.
  2. Bring to boil, then cover casserole with tight-fitting lid and reduce heat so liquid simmers gently. Simmer fish and vegetables until salmon is pale pink all the way through and vegetables are fork-tender, 12 to 14 minutes. Sprinkle chives over salmon.Calories: 370, fat: 21 g, saturated fat: 7 g, sodium: 220 mg, carbohydrate: 9 g, protein: 33 g.

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