How to Skin a Salmon Fillet
- To skin a salmon fillet, place the fillet on a clean cutting board, skin side down.
- Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand.
- Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.
Stephanie Vella, RD. Sola Life & Fitness, 2014. www.solafitness.com.
Adapted from: www.eatingwell.com
Nutrition Info:
- Per serving: 487 calories;
- 15 g fat ( 2 g sat );
- 73 mg cholesterol;
- 65 g carbohydrates;
- 35 g protein;
- 9 g fiber;
- 527 mg sodium;
- 621 mg potassium.
Nutrition Bonus:
- Vitamin A (19% daily value)
- Potassium (18% dv), source of omega-3s.
Cashew Salmon & Apricot Couscous
By Published: March 17, 2014
- Cook: 20 mins
Ingredient note: Wild-caught salmon from the Pacific (Alaska and Washington) are more sustainably fished and have a larger, more stable population.
Ingredients
- 1/2 cup Plain Greek Yogurt Nonfat
- 3 Green Onions Sliced, Green and Whites separated
- 2 tablespoons Lemon Juice
- 2 tablespoons Fresh Cilantro Chopped
- 1/2 teaspoon Ground Cumin
- 1/2 teaspoon Freshly Ground Pepper Divided
- 1 tablespoon Extra Virgin Olive Oil
- 1/4 cup Dried Unsweetened Apricots Chopped
- 1 tablespoon Fresh Ginger Minced
- 1 1/4 cups Water
- 1 cup Whole Wheat Couscous
- 1 pound Salmon Filet preferably wild Pacific, skinned (see Note) and cut into 4 portions
- 2 tablespoons Unsalted Raw Cashews Chopped
Instructions
- Combine yogurt, greens of the green onion, lemon juice, cilantro (or parsley), cumin, and 1/4 teaspoon pepper in a medium bowl. Set aside.
- Rinse salmon filet under cold water. Pat dry with paper towel. Spray large pan with non-stick cooking spray. Rub salmon with remaining 1⁄4 teaspoon black pepper. Cook over medium heat for about 3 minutes per side, or until just cooked through.
- Heat oil in a large saucepan over medium heat. Add apricots, ginger, & the scallion whites. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
- To toast chopped nuts, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.
- Serve fish with couscous, topped with yogurt sauce and cashews.
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