Salmon: Super Simple Weeknight Dinner

Updated: Dec 1, 2019

Since I embarked on the Mediterranean style eating plan, I try to serve and eat fish at least twice a week. I get my fish delivered from Alaska from a fishermen co-op. It is super fresh, frozen solid right on the boat, delivered to my door only a few days from being caught. The fish is sushi grade, it tastes amazing, and it is packed with awesome nutrients and deliciousness.

Wild-Caught Salmon

It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but most importantly, they have tons of omega-3 fatty acids which are essential (essential fatty acids) to our health but which we cannot produce from other food sources. I prepare it various ways: barely seared, grilled, roasted, poached, seared, steamed in paper, baked. Here, the fillets are marinated for 20 minutes with homemade pineapple jalapeno jam, and then poached in white wine.

Green Beans

These tender, easy to grow, green veggies are not only a crunchy, low-calorie food but also, they provide some crucial nutrients (vitamin C, dietary fiber, folate, vitamin K and silicon). My preferred way to eat them is to steam them until al dente, then sprinkle them with olive oil, fresh thyme, fresh, sliced garlic, and generous amount of pink Himalayan salt.

Cherry Tomatoes

A diet rich in vegetables may help to reduce the risk of developing heart disease and certain types of cancer, keep your skin and hair healthy and the digestive tract working properly, just to name a few benefits. Tomatoes are of course free, low in sodium, an excellent source of vitamins A and C and a good source of vitamin K, lycopene and potassium. I find them to be the best when eaten raw, especially straight from the bush outside my kitchen window.

Extra Virgin Olive Oil

Olive oil is a corner stone of the Mediterrean diet plan. Olive oil, along with red wine and berries, contains polyphenols, which have been shown to suppress inflammation, angiogenesis and tumor growth.

Consumption of olive oil has long been associated with health benefits such as lower cholesterol and a reduced risk of cardiovascular disease. – The Angiogenesis Foundation

It is very important to find the greatest quality olive oil you can find. There is a lot of olive oil out there that is a mix of oils form varied locations, sometimes polluted or contaminated, sometimes genetically modified. It’s been said that the best olive oils out there are the Koroneiki (from Greece), Moraiolo (from Italy) and Picual (from Spain) due to their high amounts of bioactive polyphenols which are highly immune-enhancing, anti-angiogenetic and anti-oxidant, all of which can help ward of a variety of diseases, including cancer.

That’s it. It takes only few minutes to prepare and then a few more to cook. It could be served over wild rice or a bed of creamy polenta. I find it best with a small glass of buttery Chardonnay.

Ingredients for 4 servings:


4 wild-caught salmon fillets

½ cup of pineapple jalapeno jelly (pepper jelly or maple syrup can be used a substitute)

2 TBS olive oil

½ cup of drier white wine

Salt and pepper to taste

Green Bean/Tomato Salad:

1 lb of green beans

½ lb of cherry tomatoes

3 garlic cloves

5 sprigs of fresh thyme

3 TBS extra virgin olive oil

Salt and pepper to taste

Spread a thin layer of jelly and sprinkle some salt and pepper over the fillets.

Let sit for 15 minutes.

Meanwhile boil a pot of water, salt it when it starts boiling.

Wash and trim green beans, wash and half cherry tomatoes, slice garlic very thinly.

Cook the beans in the boiling water until they are al dente (around 5 minutes).

Heat a cast iron skillet with a little bit of olive oil in it. When hot, add the salmon fillet and cook for five minutes. Add white wine and cooked covered for another 5 minutes.

Meanwhile assemble the salad from drained beans, tomatoes and garlic slices. Dress with olive oil, salt, pepper and fresh thyme.


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