I have an inordinate affection for fish of pretty much all stripes: salmon, mackerel, anchovies, cod, catfish, tuna, etc. It’s probably one of my few healthy eating habits. My laziest meals at home nearly always involve frozen fish and I try to keep my freezer stocked (and my pantry is stocked with tins of tuna; salmon and smoked kippers). I also try to eat the most sustainable fish (you can check out the Monterey Bay Aquarium guides) and limit my exposure to mercury and other contaminants that large fish tend to store in their delicious fats. That means stuff like tuna is generally canned chunk light tuna instead of Yellowfin or Toro. Fish can be incredibly confusing to sort out because the US doesn’t have the best labelling system for fish (understatement of the year), so you really have to know a little bit about what you’re getting before you pay for it (for example, Pacific or Alaskan Salmon is a different fish than Atlantic Salmon and each ranks differently in terms of sustainability and mercury content). It’s possible that the fish monger at your supermarket could be able to help you out and point you in the right direction, I rely on my encyclopedic husband instead.
Salmon is one of those fish that makes me happiest. Wild-caught Pacific Salmon is sustainable, fatty and low in mercury. Plus, it’s a beautiful color, which livens up the plate. I generally buy pre-frozen filets at Costco. You can defrost the filets overnight in the fridge or do the water soak for 20 minutes, which is what I do because I’m bad at planning ahead. Basically, I place the individually shrink wrapped filets in a bowl of cool water, and change the water once. It’s a way to safely and relatively quickly bring your fish to temperature.
Once the filets are thawed, I usually salt, pepper and oil/butter them up before baking . But maybe you want to liven up your salmon a little bit and get a bit more fat in your day? That’s when I pull out this recipe.
Baked Salmon with Sour Cream and Mustard
2 6-ounce Salmon Filets (I used Sockeye Salmon)
1/4 cup Sour Cream
1 -2 tablespoons of Coarse Ground Mustard
2 tablespoons grated Parmesan
Salt and Pepper, to taste
Place Salmon filets on cooking sheet (grease cookie sheet or cover with parchment paper to prevent sticking). Mix all the ingredients (except salmon) together. Top thawed salmon filets with the sour cream mixture and bake as package directions indicate (in my case: 350 degrees Fahrenheit for 10-15 minutes). Based on my own experience with my oven and the fish, I aim for the lower end of the time range. I let my salmon rest for 5 minutes before we dig in.
This is the perfect protein to go with any vegetable side: steamed broccoli; baked zucchini; fresh salad; coleslaw. It makes for an easy, filling meal on nights when I am exhausted.
Nutrition per Serving (this recipe makes two servings):
Calories: 427 kcal
Fat: 23.9 g
Saturated Fat: 8.6 g
Carbohydrate: 3.2 g
Fiber: 0 g
Protein: 41.8 g