This salmon recipe appears and tastes gourmet but is shockingly simple to prepare. The biggest nutritional benefits stem from the salmon, containing essential omega-3s which help decrease inflammation, and from the blueberries, which are potent antioxidants that specifically strengthen the cardiovascular system. This recipe is a win-win!
Learning Objectives
Learn an easy method for cooking salmon, by pan searing and finishing in the oven. Learn how to make a quick berry sauce, enhancing the flavor with citrus and depth with wine.
Level Ups (optional)
Serve with salad, veggies and a whole-grain side.
Substitutions (optional)
Blackberries or cherries could be substituted in the sauce. Trout or another robust fish could be substituted.
Equipment Needed
2 skillets (one must be oven safe)
Wooden spoon or spatula
Ingredients
- 4 salmon filets (5-6 oz each), with skin on
- ½ Tbsp olive oil
- Sea salt
- Ground black pepper
- 2 cups (1 pint) blueberries, rinsed
- ¼ cup dry red wine (pinot noir, merlot, malbec)
- Juice of one large lemon
- Juice of one large orange
Directions
- Preheat the oven to 450° F.
- Heat a large oven safe skillet over high heat. Rub the salmon fillets with the olive oil, ⅛ tsp salt and ½ tsp pepper.
- Place salmon filets, skin side up, in the skillet and sear for one minute. Flip salmon over and place in oven for 5-8 minutes, until salmon is just underdone in the middle (depends on thickness of filets). Remove from oven and place salmon on a plate (the salmon will continue to cook through, this method prevents the over cooking of the salmon).
- While the salmon is in the oven, place another skillet over medium heat. Add the blueberries, wine, lemon, orange and ⅛ tsp salt to the skillet. Let the sauce cook down, stirring occasionally, until the liquid has been absorbed and the mixture is slightly thick.
- Spoon an equal amount of blueberry sauce over each of the salmon filets before
serving.
