Plum Chipotle Salmon - A Taste Treat for Fish Lovers
This is an oldie that I am re-posting because it’s springtime, a great time to grill…
I love a challenge. Especially when my kitchen skills are involved. A few days ago I was issued a challenge - why don’t we have more recipes that use healthy, beneficial foods? Face it, recipes using cream of mushroom soup and shredded cheddar cheese abound. Not hard to find at all. And, don’t get me wrong, those foods are tasty. Yummy. Delicious. Just not top-of-the-line good for your heart and your health.
It got me to thinking about phytonutrients, free radicals, antioxidants, hdl vs. ldl cholesterol, and so on. I got the following information from The World’s Healthiest Foods website.
-
Plums - Plums (and their dried counterpart, prunes) have been the subject of repeated health research for their high content of unique phytonutrients called neochlorogenic and chlorogenic acid. These substances found in plums and prunes are classified as phenols, and their function as antioxidants has been well-documented.
-
Salmon - Salmon is low in calories and saturated fat, yet high in protein, and a unique type of health-promoting fat, the omega-3 essential fatty acids. As their name implies, essential fatty acids are essential for human health but because they cannot be made by the body, they must be obtained from foods. In addition to being an excellent source of omega-3s, salmon are a great source of selenium, a very good source of protein, niacin and vitamin B12, and a good source of phosphorous, magnesium and vitamin B6.
-
Avocados - Avocados contain oleic acid, a monounsaturated fat that may help to lower cholesterol. In one study of people with moderately high cholesterol levels, individuals who ate a diet high in avocados showed clear health improvements. After seven days on the diet that included avocados, they had significant decreases in total cholesterol and LDL cholesterol, along with an 11% increase in health promoting HDL cholesterol. Avocados are a good source of potassium, a mineral that helps regulate blood pressure. Adequate intake of potassium can help to guard against circulatory diseases, like high blood pressure, heart disease or stroke.
Here is my totally unique, brand-spanking-new recipe for Plum Chipotle Salmon Fillets - enjoy:
Plum Chipotle Salmon
serves 4 / prep. time: 30 minutes / cook time: 15 minutes
2 whole black plums - fresh
1 - 2 T. chipotle peppers (from a 7 oz. can of chipotles in Adobo sauce) Be sure you have at least one pepper - I used three when I made this
2 t. sugar
2 T. ketchup
1 T. olive oil
1 pound fresh salmon fillets
1 avocado
1 t. lime juice
Cut the plums into bite-sized pieces and place in a saucepan with about 1/2 c. water. Heat to a simmer and continue simmering for about 15-20 minutes, until the plums are fairly soft and the peels are falling off. Allow the plums to cool, then chop finely in a kitchen chopper, along with the peppers, sugar, ketchup, and olive oil. Marinate your beautiful pink salmon fillets in this sweet and spicy mixture for several hours.
(At this point, I tasted some of the sauce on a cracker and thought it was way too hot. That’s what prompted me to add the ketchup and sugar. It still seemed too hot, but I forged ahead and was rewarded. The end result was not nearly as spicy as this middle stage.)
Grill or bake your salmon as you usually do. At our house, this means I fire up the grill and cook over low heat for about 5 or more minutes per side, depending on the thickness of the fillets. While they cook, chop your avocado and sprinkle it with lime. You and your lovely family can decide how much, if any, avacado to top the salmon with.
The end result is a mildly sweet and spicy, tender salmon fillet topped with cool, creamy avocado.
What could be better for you, your heart, your health, and your taste buds?
1 comment May 10th, 2007