My first blog post….aaaggghhhh! I have been planning and dreaming to start this blog for almost a year now. I’m sure everyone I have mentioned it to over the past year was starting to wonder if I would ever actually publish it! But the day is finally here when I feel ready: recipes are tested, photography workshops have been attended and the food-blogging world isn’t getting any younger! I am beyond thrilled to launch Love and Garnish and finally share my passion for cooking and health with not only my friends and family but with you: my new food-blogging world of friends! I wanted my first blog post to be something special: something that means a lot to me and will be a dish you will love to cook time and time again.
Enter salmon: my favorite fish of all time. My obsession for salmon began when I moved to Canada. Being close to British Columbia and the Pacific Ocean, salmon is no doubt a common dish on every menu as well as in most households. My husband goes fishing off the coast of Alaska every year and brings back so much salmon we had to get another freezer! Needless to say, it’s a staple in our home. Roasted, baked, poached, smoked, candied, grilled… the possibilities are endless with this baby.
Wild salmon is a beautiful, nutrient-rich protein, full of Omega-3 fats, specifically EPA and DHA (two types of Omega-3 fats; check out my “Lifestyle Lowdown” page for more information on these essential fats.) Omega-3 fats are like the gold of the nutrition world in my eyes: rare in our diet yet very valuable. They are anti-inflammatory, aid in mental and emotional health, lower the “bad” cholesterol (yes there is a good kind too!), boost immunity, lower blood pressure, and are required for the absorption of fat soluble vitamins such as A, D, E and K. Oh, and ladies, you are going to love this: Omega 3 fats also keep our skin youthful and hydrated! Bonus!
You can’t go wrong with a fruit salsa over fish: its light, refreshing, and the perfect balance of flavors and textures to compliment the tenderness of fish. For this recipe, I chose to pair tart pomegranates with spicy fennel and add a bit of freshness with lime and mint.
Serve this stunning dish with a side of wild rice and your favorite vegetable or vegetables alone for a lighter meal. The best part? You can get this done in under 20 minutes! Let me know what you think and thanks for stopping by Love and Garnish!
- 4, 4 oz. wild salmon filets, skin on, bones removed
- 1 Tablespoon of coconut oil*
- Juice from half of a lemon
- Salt and black pepper to taste
- 1 cup chopped fennel (approximately 1 small fennel bulb, fronds removed)
- 1/2 cup pomegranate, seeds** (seeds from approximately ½ a pomegranate)
- ½ a jalapeno, deseeded and minced (or more depending on your taste)
- 3 green onions, sliced small
- 1 Tablespoon of fresh lime juice
- 1/8 teaspoon orange zest
- ½ Tablespoon extra virgin olive oil
- 1 teaspoon sesame oil
- 2 Tablespoons of chopped fresh mint
- 1 teaspoon sesame seeds
- Sea salt and pepper to taste
- Preheat oven to 450F.
- Prepare your salmon filets. Arrange the 4 filets on a plate and drizzle the fresh squeezed lemon juice over the fish. Sprinkle the salmon with a bit of sea salt and pepper.
- In a large iron skillet, heat the coconut oil over medium heat. When the pan is hot, add the salmon filets, skin side down and cover. Cook for 4 minutes, until the skin is nice and crispy. Move the salmon filets around the pan to ensure they aren’t sticking. (Please be careful of the hot oil! I held a lid between the pan and myself and wore an oven mitt.)
- Transfer the skillet with the salmon to the oven and bake at 450F for another 4-5 minutes for medium-moist or until opaque in the center. Time will depend on the thickness of the fish and the desired doneness, so please check after approximately 4 minutes.
- While the salmon is cooking, prepare the salsa. In a medium bowl, gently mix chopped fennel, pomegranate seeds, jalapeno, green onions, fresh lime juice, orange zest, extra virgin olive oil, sesame oil, mint and sesame seeds. Add a pinch of sea salt and a bit of fresh cracked pepper. Taste and add more seasonings if necessary. Set salsa aside.
- Remove the salmon from the oven and divide between 4 plates; top with the pomegranate and fennel salsa. Enjoy your beautiful omega 3’s!
- If you don’t have coconut oil, I highly recommend investing in some! Coconut oil is the only healthy oil that can be heated to very high temperature without going rancid. If you use extra virgin olive oil you won’t be able to heat it as we do in this recipe because it goes rancid with high heat. Oils that go rancid create free radicals in the body, which can cause damage. The only other substances I recommend to use at high temperatures are organic butter and ghee.
- Cut the pomegranate in half and hold in your palm, cut side down. Holding the pomegranate over a bowl, give it a light whack with the back of a spoon and watch all the lovely pomegranate seeds fall into your hand and out into the bowl. This will allow you to catch any of the white membrane that may come out as well. You only want to use the actual seeds and the juice. Seeds are completely edible.
