Excerpt
from The Healthiest Meals on Earth: The Surprising, Unbiased Truth About What Meals to Eat and Why
by Jonny Bowden
Broiled Salmon with
Tamari-Orange Marinade
Full of omega-3s for your heart, mood, and skin
Ingredients
- 1 1/2 pounds (680 g) wild Alaskan salmon fillet, cut into 4 equal portions, or four 6-ounce (186-g) salmon steaks
- 1/3 cup (80 ml) high-quality dry white wine, such as Chardonnay, or medium sweet wine, such as Riesling
- 2 tablespoons (30 ml) low-sodium tamari
- 1/3 cup (80 ml) orange juice (fresh squeezed is best; about 1 large juicy orange)
- 3 tablespoons (24 g) peeled and finely grated ginger
- 1/4 cup (25 g) finely chopped green onions
- 1 teaspoon raw honey
- 1/2 teaspoon extra virgin olive oil
Prep Time: 10 minutes, then marinate for 4 to 6 hours
Cook Time: 10 to 15 minutes
Rinse the salmon gently in water and pat to dry.
In a small bowl, combine the wine, tamari, orange juice, ginger, scallions, and honey and whisk to combine well.
Place the salmon in a shallow glass baking pan, skin side down if fillet, and pour the marinade evenly on top.
Cover the baking pan with plastic wrap and refrigerate for 4 to 6 hours or overnight, tipping the dish occasionally to recoat the salmon.
Remove the baking pan from the refrigerator and let it stand at room temperature for 30 minutes, Preheat the broiler,
Lift the salmon out of the baking pan and remove any ginger or scallions to prevent burning, Rub the oil on the skin/bottom side the salmon and place it on the broiling pan, oiled side down.
Broil the salmon under high heat for 10 to 15 minutes, until salmon flakes easily with a fork and the flesh inside is firm and light pink. The top should lightly brown and caramelize. (If the salmon browns within the first 5 minutes, move the broiling pan down 1 rack in your oven.)
Yield: 4 servings
Notes from the Kitchen
- Marinades impart wonderful flavors to proteins -- such as meat, fish, and tofu -- and the acid and salt components of the marinade can help to tenderize the meat or fish. It takes time for the protein to fully absorb the marinade flavors. Seafood takes the least, 4 hours, whereas heavier cuts of meat take longer, up to 12 hours. A typical marinade combines a strongly flavored liquid -- such as wine, vinegar, or juice -- with herbs, spices, or other flavoring foods, such as minced onion, and a small amount of oil. You can omit the oil to reduce the fat content. Using a small amount of a pungent-flavored food or spice such as garlic, cayenne pepper, or ginger will reduce the need for salt.
- One cup of marinade is sufficient for 2 to 3 pounds (900 g to 1/4 kg) of protein.
- It's helpful to turn the meat, seafood, or tofu to recoat it
occasionally while marinating. Some people combine the meat, seafood,
or tofu and marinade in a gallon-size resealable plastic bag to easily
recoat the meat. Place the bag inside a bowl in the refrigerator just
in case the bag leaks.
The above is an excerpt from the book The Healthiest Meals on Earth
by Johnny Bowden, Ph.D., C.N.S.
Published by Fair Winds Press; July 2008;$24.95US/$27.50CAN; 978-1-59233-318-9
Copyright © 2008 Johnny Bowden, Ph.D., C.N.S.