Though relatively high in fat, especially compared to most white fish, salmon is a great choice for a healthy diet. • That's because salmon's fats fall mostly in the good-for-your-heart unsaturated category. Which is a happy coincidence, because that fat happens to be key to salmon's moist texture and rich flavor. It also makes it a breeze to cook. The oils in salmon make it hard to overcook and dry out. • For a simple and healthy summer dinner, we've paired salmon with a mushroom hash. The earthy flavor of shiitake mushrooms mixed with shredded potatoes complements the rich fish. Associated Press
Cook up a healthy summer dinner with salmon and shiitake hash recipe
Salmon With Shiitake Hash
2 tablespoons olive oil, divided
6 ounces shiitake mushrooms, stemmed and sliced
2 shallots, chopped
1 small red onion, chopped
2 small red potatoes, grated
2 tablespoons low-sodium soy sauce
Ground black pepper, to taste
4 (4-ounce) salmon fillets
1 scallion, thinly sliced
In a large saute pan over high, heat 1 tablespoon of the olive oil. Add the mushrooms and saute until well-browned, about 8 to 10 minutes. Lower the heat to medium-high, then add the shallots and onion. Saute for 6 to 8 minutes, or until the onion becomes soft. Add the potatoes and continue to cook until the potatoes are tender and beginning to brown. Season with the soy sauce and black pepper.
In another large saute pan over medium-high, heat the remaining tablespoon of olive oil. Cook the salmon fillets for 4 to 5 minutes per side, or to desired doneness. Serve each piece of salmon with the shiitake hash. Top everything with a sprinkling of scallions.
Nutritional information per serving: 310 calories (130 calories from fat, 41 percent of total calories), 14g fat (2g saturated, 0g trans fats), 60mg cholesterol, 20g carbohydrates, 26g protein, 2g fiber, 250mg sodium.
Source: Associated Press