Potato chips take a deserved beating for their nutritional drawbacks, including high-glycemic starch and fat. But the volume of starch in this coating is small, and if you choose a brand fried in hi-oleic safflower or sunflower oil, the fat won't be unhealthful. Plus, potato chips make a great crust for salmon! (Adapted from a recipe by Dave Lieberman, author of Young & Hungry, and host of Food Network's "Good Deal with Dave Lieberman.")
1 (24 oz avg.) boneless wild sockeye salmon fillet
Kosher sea salt
Organic black pepper
One 5.5 oz bag kettle-cooked potato chips
Zest of 1/2 lime
1/3 cup chopped fresh dill
Organic extra virgin olive or macadamia nut oil
- Preheat the oven to 400 F.
- Lay the side of salmon, skin-side down, in the center of a baking sheet. Season it lightly with salt and pepper.
- Crush the potato chips, lime zest and dill together in a bowl until the chips resemble coarse crumbs. Mix in 2 tablespoons of oil until incorporated.
- Coat the salmon with a thin, even layer of potato-chip crumbs. Pat them on the fish gently so they stay put.
- Bake for 20‒25 minutes, or until chip coating is browned. Serve the salmon from the baking sheet, or use 2 spatulas to transfer the salmon to a serving platter, putting one at either end and lifting them up together.
Grilled/Broiled Citrus Salmon Salad
Just top the salad with the grilled (or broiled) citrusy salmon for a light warm-weather repast.
1 organic orange or tangerine
1 organic lemon
4 (6 oz each) skinless-boneless wild salmon fillet portions (or one 24 oz fillet)
1/4 cup chopped green onions
1 clove garlic
4 tablespoon balsamic vinegar
6 tablespoon organic extra virgin olive or macadamia nut oil
1 teaspoon sea salt
1/2‒1 teaspoon organic black pepper
1/2 teaspoon dried organic oregano
1/2 cup pitted black olives*
1/2 cup kalamata olives*
1/4 cup pitted green olives*
1 red pepper, seeded, and quartered
1 yellow pepper, seeded, and quartered
*you can substitute 1‒1/4 cup hearts of palm for the olives
4 cups washed mesclun or baby salad greens
1 medium cucumber, seeded, and sliced
12 organic cherry tomatoes, halved
- In an acid-resistant container suitable for marinating, zest the orange and lemon. Slice orange and lemon in half and squeeze out all the juice. Remove any seeds. Add juice to zest. Place the salmon fillet(s) in the marinade. Cover and refrigerate for one to two hours.
- In the bowl of a food processor, combine the green onions, garlic, vinegar, olive oil, salt, pepper and rosemary. Blend for 3‒4 seconds. Add the olives (or palm hearts) and bell peppers. Pulse until finely diced.
- Heat the grill to medium-hot. Grill for about 10 minutes per inch of thickness. Turning is not necessary. Salmon is done when it turns a light pink color throughout. Remove skin, if any.
- In a large serving bowl, toss salad greens with cucumbers and tomatoes. Add the diced vegetables from the food processor. Slice salmon fillet into small strips and decoratively lay on top of salad.
Nutrients per serving: 510 calories (310 from fat), 34 g total fat, 5 g saturated fat, 36 g protein, 15 g total carbohydrate (3 g dietary fiber, 7 g sugar), 95 mg cholesterol, 770 mg sodium