Slow Roasted Salmon with Fennel & Pomegranate Salsa ~Healthy

Have you ever tried the slow roasting technique to cook fish? 

The method is really simple, just rub the fillets with a little oil (olive oil if possible), place in a shallow baking pan or dish lined with baking parchment or foil, then sprinkle with your seasoning or herb/s of choice.  This time I simply sprinkled with sea salt, 3-color freshly ground pepper, and a light sprinkle of ground cayenne pepper.

The pan with fish goes into a preheated 275˚F oven for 17 to 20 minutes. (Instant-read thermometer should register 125˚F when inserted into the thickest part of the fillet.)  If you don't have an instant read thermometer, the fish should be opaque when tested with a paring knife at the thickest area of salmon.  The results of slow roasting produces unbelievable moistness and great flavor.

 I just love the deep red-orange color of wild Alaskan sockeye salmon; it's good for you ~ naturally rich in Omega-3's, 6's, and vitamin D.  It is healthful, feel good food!

The fish is delicious roasted just that way, with no adornment ~ but I was drawn to the vibrant colors in the salsa so I wanted to try it.

The colorful and healthy salsa goes together in minutes ~ no cooking involved.

Oops, I neglected to add the fresh jalapeno in this pic. Sorry! ;)

The salsa ingredients are fennel bulb, cut into 1/4-inch dice, include bits of the fennel fronds if you like. Pomegranate arils (we used to call them seeds when we were kids), a minced jalapeno pepper without ribs or seeds (adjust this amount according to your tastes and the heat of the pepper), sliced green onions (scallions), chopped fresh cilantro, fresh lime juice, sea salt and fresh ground pepper to taste.

I found the recipe in "Clean Eating" magazine and was immediately drawn to it ~ in the article it was plated with previously cooked brown rice which was made into a fried-rice mixture using very little oil, with the addition of chicken broth, fennel fronds, and additional green onions.

I had haricot vertes on hand  (tiny French string beans), so I steamed them as a side dish instead.

Yes, I would definitely make this again, and even if you don't think you would care for this salsa I hope you'll try the slow roasting method, you can always finish it any way you like.  

Simple to prepare, and easy on the cook as you're preparing the remainder of the meal; this would make a fine dinner party entree because the cooking time is so short and you can prepare the salsa well ahead of time.  If you try it, I hope you enjoy it too!

If you would like a printable version of the recipe come on over to Once Upon a Plate ~ The recipes by clicking HERE.

Thanks for coming by today! xoxo ~mari

Pan Seared Salmon Filets with Highly Herbed Lemon-Olive 'Vinaigrette' on Orzo Shaped Pasta

When I devised this dish the dilemma arose as to what to name it.  The 'sauce' for the fish isn't a true vinaigrette ~ it's loaded with olives, and many more chopped herbs than a traditional vinaigrette.

But the flavors of a herb vinaigrette are all there ~ Lemon juice and zest, Dijon mustard (optional), olive oil, salt and pepper. With the addition of some slivered olives. (You might like to substitute your favorite wine vinegar for the lemon if you don't care for citrus.)

If you've followed my blog for a while you know that salmon appears on the menu often so I try to keep the flavors interesting with healthy additions that can be drizzled or spooned over the cooked fish for variety.

I used Kalamata olives but you could use another type if you prefer (or omit them altogether.)

The rice shaped pasta is just boiled until al dente and plated first, the salmon on top, then a generous serving of the vinaigrette ~ it serves dual purpose by dressing the orzo as well as the fish.

  

Fortunately most of the herbs in my garden (except the most tender) over-winter in this climate so they are available year round.  This time the mix was Italian Parsley, Thyme, Oregano ~ and snipped chives (which I forgot to include in the herb photos, oops.)

Simple sides ~ Pan Roasted Tomatoes on the Vine, and flash-blanched Pea Pods.

A really delicious, healthful dinner that comes together in practically no time ~ and it's good warm or at room temperature.

If you would like a printable copy of the recipe for the 'Vinaigrette' you can find it on Once Upon a Plate ~ The Recipes by clicking HERE.

Thank you for stopping by today, friends!  ~ Mari