2 salmon recipes that will rock your boat

The rich flavour of salmon benefits from lighter tastes like nose-tingling horseradish, refreshing dill and crunchy cucumber. We kept calories in the sauce to a minimum by using reduced-fat yogurt and sour cream. For the best-tasting salmon and highest concentration of heart-healthy omega-3 fatty acids, buy wild Alaskan fish in season from May to September.

Preparation time: 15 minutes
 Cooking time: 10 minutes
Serves: 4

Here is what you need for this Alaskan dish:

• 375 ml (1 1/2 c) water
• 250 ml (1 c) dry white wine or sherry
•  2 scallions (white and green parts), sliced
• 8 black peppercorns
• 4 salmon fillets (750 g/1 1/2 lbs total), bones removed
•  75 ml (1/3 c) reduced-fat sour cream
• 75 ml (1/3 c) low-fat yogurt, preferably
• Greek 75 g (1/3 c) peeled, diced cucumber
• 30 g (2 tbsp) chopped fresh dill
• 15 g (1 tbsp) drained prepared horseradish
• 10 ml (2 tsp) fresh lemon juice
• 1 g (1/4 tsp) salt
•  0.5 g (1/8 tsp) freshly ground black pepper

Getting started

1. Combine the water, wine or sherry, scallions and peppercorns in a large, deep skillet. Slip the salmon into the liquid in a single layer and bring to a vigorous simmer over high heat. Immediately reduce the heat to medium-low, cover and simmer gently until the fish begins to flake easily with a fork, about six minutes.

2. Meanwhile, combine the sour cream, yogurt, cucumber, dill, horseradish, lemon juice, salt and pepper in a medium bowl.Using a spatula, carefully transfer the fish to a large platter.

3. Serve with the sauce.

Nutritional information per serving: 341 Calories, 14 g Fat (3 g Saturated Fat), 6 g Carbs, 36 g Protein, 0 g Fibre, 105 mg Chol, 263 mg Sodium, 102 mg Calcium

Preparation time: 10 minutes 

Cooking time: 10 minutes

Serves: 4

What you need

• 7.5 g (1 1/2 tsp) smoked paprika
• 5 g (1 tsp) ground ancho chile powder
•  3 g (3/4 tsp) smoked salt
• 2 g (1/2 tsp) brown sugar
•  1 g (1/4 tsp) ground cumin
• 0.5 g (1/8 tsp) ground cinnamon
• 0.5 g (1/8 tsp) ground black pepper
• 5 ml (1 tsp) olive oil
• 1 salmon fillet (750 g/1 1/2 lbs), bones removed
• 4 lime wedges

Get started

1.  Preheat the oven to 260°C (500°F). Coat a baking sheet with cooking spray.

2. In a small bowl, combine the paprika, ancho powder, salt, sugar, cumin, cinnamon and pepper.Set the salmon skin-side down on the baking sheet and coat with the oil. Scatter on the spice rub and let stand 10 minutes.

3. Roast until the salmon just begins to flakes easily with a fork, 10 to 12 minutes.Serve with the lime wedges for squeezing.

Want to go salt-free here? Simply replace the smoked salt with an extra 2.5 grams (1/2 teaspoon) of sweet smoked paprika, and an extra gram (1/4 teaspoon) of sugar.

Nutritional information per serving: 258 Calories, 12 g Fat (2 g Saturated Fat), 2 g Carbs, 34 g Protein, 0 g Fibre, 94 mg Chol, 512 mg Sodium, 25 mg Calcium

If you are normally not a fan of fish, try this recipe with fish that has never been in a freezer. It just may change the way you think about fish altogether.