Lyndell Higgins: Food! (Part 5/6)

A recipe from my mother’s kitchen.

Salmon (for people who don’t like to eat fish)

Ok obviously, if you already like fish, this recipe is for you as well. :)

Why eat fish?

High in protein, low in fat, omega-3, vitamin D, calcium, phosphorous, iron, zinc, magnesium, and potassium.

We are talking good for your heart, brain, not to mention the rest of your body!

Many people do not like cooking fish because it is unfamiliar or they don’t like eating fish because it wasn’t cooked right. ;-) I will attempt to help with this below.

First, I picked salmon for this because it is the least “fishy” fish out there.

Here we go!

Ingredients

* indicates an accompanying picture below.

(Serves 6 or 4 who REALLY like salmon)

For the fish

-2 lbs of Salmon (I like “tail end” pieces because they have the least bones and cook very nicely. Since you have to take out the bones before you cook it, it’s easier this way.)

-1/2 c of milk (this can be any kind including soy)

-2 tsp of balsamic vinegar

-1/2 c of Italian breadcrumbs

-Garlic powder

-Salt and pepper

For the tomato topping

-2 Roma tomatoes (chopped)

-2 cloves of garlic (chopped)

-1 tsp of garlic powder

-2 tbsp of olive oil

-Salt and pepper to taste

Directions

-Preheat oven to 375˚

-Line dark baking pan with foil.

-Wash salmon (NOT with soap) and place it on the pan skin down.

-Run fingers up and down the salmon in all directions to find bones. Gently grasp each bone and pull it out in the opposite direction it grew. You may need a knife to assist in this. Sometimes when you buy salmon from the tail end, there are no bones in it. Don’t be worried about this, but ALWAYS check.

-Pour milk over salmon (it will drip to the sides)*

-lightly sprinkle salt, pepper, and garlic powder over the surface of the salmon.

-Pour vinegar over the surface of the salmon. Try to keep it in the middle of the fish.

-Take a spoon and rub the salt/pepper/garlic/vinegar mixture so it covers the salmon evenly.*

-Lightly cover the salmon with the breadcrumbs. It should be covered completely.*

-Place another sheet of foil over the fish making a pouch.*

-Place in over oven and cook for 20 minutes.

In the meantime…

-Make the tomato mixture.

-Combine all ingredients in a small bowl and mix together. This will go on the fish so you only need a little salt and pepper as the fish is already seasoned.

How to know if your fish is done?

-When 20 minutes are up, take the fish out and open the foil pouch. Find the fattest portion of your fish and check to see if it is now an opaque, light pink color. Then take a fork and gently take out a piece of it like you are taking a bite. If it flakes off easily, it’s done. Note! If you bought fatter salmon (not at the tail end), it may take longer to cook. *

Directions Continued

-Once your fish is cooked, spoon out tomato mixture on the top of the fish.

-Close the foil back up and place in the oven. At this point, turn off your oven. (It’ll stay warm, but won’t over cook your fish.)

-Leave the fish with the tomatoes in the warm oven for 5 minutes.

-To serve your fish, use a plastic spatula to gently cut the fish into slices. DO NOT cut through the skin. Gently use the spatula to scoop the fish out of the skin leaving the skin on the pan. (This skill will come with practice so don’t get frustrated if it doesn’t work well the first time.)

-Serve with rice, pasta, or my favorite couscous! (And vegetables!)