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, indulgent flavour. It also makes it a breeze to cook. The oils in salmon make it hard to overcook and dry out.
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So for a simple and healthy summer dinner, we’ve paired salmon with a mushroom hash. The earthy flavour of shiitake mushrooms mixed with shredded potatoes complements the rich fish. And a touch of soy sauce lends a pleasantly salty touch to cut through the oil.
SALMON WITH SHIITAKE HASH
Start to finish: 30 minutes
30 ml (2 tbsp) olive oil, divided
175 grams (6 oz) shiitake mushrooms, stemmed and sliced
2 shallots, chopped
1 small red onion, chopped
2 small red potatoes, grated
30 ml (2 tbsp) low-sodium soy sauce
Ground black pepper, to taste
Four 125-gram (4-oz) salmon fillets
1 scallion, thinly sliced
In a large saute pan over high, heat 15 ml (1 tbsp) 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.
Nutrition information per serving (values are rounded to the nearest whole number): 310 calories; 130 calories from fat (41 per cent of total calories); 14 g fat (2 g saturated; 0 g trans fats); 60 mg cholesterol; 20 g carbohydrate; 26 g protein; 2 g fibre; 250 mg sodium.