Salmon recipes for healthy skin

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I've heard about a million times that I should be getting more fish in my diet, especially salmon. It's high in omega-3 fatty acids that are good for just about everything from your heart to your brain. Salmon can keep your skin beautiful and healthy too. Find out how much you need to eat here.

So to keep it interesting, I found some new salmon recipes that use not only fillets, but smoked salmon as well-even salmon in a can. Plus they're all done in less than 45 minutes.

Salmon Fillet
Cashew Salmon with Apricot Couscous: Yogurt sauce flavored with lemon, cumin and cilantro tops this Indian-inspired grilled salmon and apricot couscous. Try this quick, easy recipe for entertaining. Serve with steamed snap peas and a glass of Gewurztraminer.

Cashew Salmon with Apricot Couscous

1/2 cup nonfat plain yogurt
3 scallions, sliced, greens and whites separated
2 tablespoons lemon juice
2 tablespoons chopped fresh cilantro
1/2 teaspoon ground cumin
3/4 teaspoon salt, divided
1/2 teaspoon freshly ground pepper, divided
1 tablespoon extra-virgin olive oil
1/2 cup chopped dried apricots
1 tablespoon minced fresh ginger
1 1/4 cups water
1 cup whole-wheat couscous
1 pound salmon fillet, preferably wild Pacific, skinned and cut into 4 portions
1/4 cup chopped toasted cashews (see Tip)

1. Preheat grill to medium-high or position rack in upper third of oven and preheat broiler.
2. Combine yogurt, scallion greens, lemon juice, cilantro, cumin, 1/4 teaspoon salt and 1/4 teaspoon pepper in a medium bowl.
3. Heat oil in a large saucepan over medium heat. Add apricots, ginger, scallion whites and 1/4 teaspoon salt. Cook, stirring, until softened, about 2 minutes. Add water and bring to a boil over high heat. Stir in couscous. Remove from heat, cover and let stand until the liquid is absorbed, about 5 minutes. Fluff with a fork.
4. Meanwhile, rub salmon with the remaining 1/4 teaspoon each salt and pepper. If broiling, coat a broiler pan with cooking spray. If grilling, oil the grill rack (see Tip). Grill or broil the salmon until browned and just cooked through, about 3 minutes per side. Serve with the couscous, topped with the yogurt sauce and cashews.

Makes 4 servings.

Per serving: 571 calories; 21 g fat (4 g sat, 9 g mono); 68 mg cholesterol; 65 g carbohydrate; 34 g protein; 10 g fiber; 526 mg sodium; 776 mg potassium. Nutrition bonus: Vitamin A (25% daily value), Potassium (22% dv), Vitamin C (20% dv), Magnesium (15% dv), excellent source of omega-3s.

Tips:

  • To toast chopped cashews, cook in a small dry skillet over medium-low heat, stirring constantly, until fragrant and lightly browned, 2 to 4 minutes.

  • To oil a grill rack, oil a folded paper towel, hold it with tongs and rub it over the rack. (Do not use cooking spray on a hot grill.)

Honey-Soy Broiled Salmon: A sweet, tangy and salty mixture of soy sauce, rice vinegar and honey does double-duty as marinade and sauce. Toasted sesame seeds provide a nutty and attractive accent. Make it a meal: Serve with brown rice and sautéed red peppers and zucchini slices.

Canned Salmon
Easy Salmon Cakes: If you are trying to boost your intake of omega-3s, try this simple favorite. It is a great way to use convenient canned (or leftover) salmon. The tangy dill sauce provides a tart balance.

Smoked Salmon
Smoked Salmon Salad Niçoise: This twist on a classic salade Nicoise uses smoked salmon in place of tuna and adds extra vegetables in place of hard-boiled eggs and olives. Lovely served as an untraditional brunch, special weekend lunch or light supper.



By Hilary Meyer

EatingWell assistant editor Hilary Meyer spends much of her time in the EatingWell Test Kitchen, testing and developing healthy recipes. She is a graduate of New England Culinary Institute.



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