The Ottumwa Courier


June 19, 2013

Alaska Sockeye Salmon is here


Debbie Guild, RD, LD, CDE, is a registered dietitian at Hy-Vee North and South in Ottumwa. She can be reached via email at


Salmon Fillets

“Score” the skin prior to cooking (see below) to enhance moisture in the fish as it cooks. The skin is very easy to remove after the salmon is cooked.

4 (6-ounce) skin-on wild Alaskan salmon fillets, about 1-1/2-inches thick, skin scored

2 teaspoons olive oil

Salt and pepper, to taste

Lemon wedges, for serving

Adjust oven rack to the lowest position and place a rimmed baking sheet on the rack. Heat the oven to 500 degrees.

Pat the salmon dry with paper towels. Rub the fillets evenly with oil and season with salt and pepper, to taste.

Reduce oven temperature to 275 degrees and remove the baking sheet. Carefully place the salmon, skin-side down, on the hot baking sheet and immediately return to the oven.

Roast until the fish flakes apart when gently prodded with a paring knife, nine to 13 minutes.

Gently transfer the fish to individual plates and serve with the lemon wedges.

To score the salmon: Use a sharp or serrated knife to cut four or five shallow slashes about 1 inch apart through the skin of each piece of salmon. Be careful not to cut into the flesh of the salmon.

Salmon with

avocado, tomato

& mango salsa

Combine one diced avocado, 2/3 cup chopped mango, 2 tablespoons lime juice, 1 tablespoon fresh chopped cilantro and 1/4 teaspoon salt. Top roasted salmon with mango salsa and serve.

Salsa recipe adapted from

Oven-roasted salmon with horseradish, walnut and herbs

Combine 5 tablespoons creamy horseradish, 2/3 cup finely chopped walnuts, 2 tablespoons chopped fresh herbs (such as chives, parsley, dill and/or tarragon) and 2 tablespoons softened Promise or Smart Balance spread.

Prepare salmon as directed above, through step 3.

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