Starting in May, we’d like to introduce our once-a-month Recipe Guide! Every month we’ll publish a new, easy and delicious recipe tailored to provide the best nutrition possible for your eyes. These recipes are tested by the family of Dr. Webster and, thus, have mom, dad and kid seals of approval! We’d love to hear from you in reference to our recipes, though, with any suggestions or comments!
Grilled Salmon with Savory Blueberry Sauce
Wild Salmon is definitely preferred in this recipe. It has less fat than farmed salmon and more Omega-3 fatty acids. In addition, it has less Omega-6 fatty acids (which can cause inflammation associated with heart attack, stroke and other health problems). Wild salmon is harder to find and is more expensive than farmed salmon, but numerous studies show it is much healthier and far less contaminated than farmed salmon. Extra virgin olive oil is your oil of choice in this recipe due to its higher-than-average levels of Omega-3 fatty acids. Blueberries are high in dietary fiber, vitamin c, vitamin k and manganese. If blueberries are out of season, buy them frozen. Freezing holds in the nutrients longer as the berries are usually picked at the height of the season, ensuring maximum antioxidants.
Time: 15 minutes (grilled), 25 minutes (baked)
4 salmon fillets, 4 oz each, skin-on and de-pinned
Extra Virgin Olive Oil
- Preheat grill (or grill pan) to medium-high (or oven to 400 degrees)
- Season salmon with salt and pepper. Rub both sides with olive oil.
- Grill, skin side down, for 4 – 5 minutes. Flip and grill for 3 minutes or until it flakes easily. If using an oven, bake for 15 – 20 minutes, skin side down.
- Cover with blueberry sauce and serve immediately.
½ c low-sodium, low-fat chicken stock
1/8 c balsamic vinegar
¼ c orange juice (fresh, preferred)
1 t honey
1 T cornstarch, dissolved in a small amount of extra chicken stock
1 c blueberries
- In a medium saucepan over medium-high heat, mix together chicken stock, balsamic vinegar, orange juice and honey. Bring to a boil.
- Slowly stir in cornstarch and cook for 2 minutes or until sauce thickens (until it can coat the back of a spoon).
- Stir in the blueberries and keep warm until ready to serve.