User:Michael/Meal Plans/Salmon Week
From McGough's Recipes
< User:Michael | Meal Plans
Meal 1
Crispy Garlic Parmesan Salmon
Prep Time | Cook Time | Total Time | Servings |
---|---|---|---|
10 mins | 15 mins | 25 mins | 8 |
Ingredients
- 2 pounds (1 kg) side wild salmon fillet (about 2 kg | 4 pounds)
- ⅔ cup plain breadcrumbs
- ⅔ cup grated parmesan cheese
- ¼ cup finely chopped parsley
- 4 cloves garlic , minced
- ⅓ cup melted butter
- Salt and pepper
- Lemon wedges , to serve
Instructions
- Position a rack in the middle of the oven. Preheat oven to 400°F | 200°C. Line a baking tray / sheet with a large piece of foil. Place the salmon fillet, skin side down, on the baking sheet; set aside.
- Mix together the breadcrumbs, parmesan cheese, parsley and garlic in a small bowl. Pour in the melted butter; season with 3/4 teaspoon salt and 1/3 teaspoon pepper (or to taste). Using your hands (it's easier than using a wooden spoon), mix the ingredients together until the breadcrumbs absorb the butter (about 40 seconds).
- Pour the mixture over the salmon, pressing it into the top until the fillet is completely covered. Lightly spray salmon with cooking oil spray for a golden crumb.
- Bake uncovered for 12-15 minutes (depending on the thickness of your fillet), until the crust is golden and the salmon is cooked and flakes easily with fork.
- Serve with lemon wedges and a squeeze of lemon (optional). Team with a salad, steamed vegetables, rice or mashed potatoes.
Meal 2
Cajun Parmesan Salmon
Prep | Cook | Total | Makes |
---|---|---|---|
5 Min | 30 Min | 35 Min | 4 Fillets |
Ingredients
- 1 tbsp. extra-virgin olive oil
- 4 (4-oz.) fillets salmon (preferably wild)
- 2 tsp. Cajun seasoning, diived
- Freshly ground black pepper
- 2 tbsp. butter
- 3 cloves garlic, minced
- 1/3 c. low-sodium chicken or vegetable broth
- Juice of 1 lemon
- 1 tbsp. honey
- 1 tbsp. freshly chopped parsley, plus more for garnish
- 2 tbsp. freshly grated Parmesan
- Lemon slices, for serving
Directions
- In a large skillet over medium-high heat, heat oil. Season salmon with 1 teaspoon Cajun seasoning and pepper, then add to the skillet skin-side up. Cook salmon until deeply golden, about 6 minutes, then flip and cook 2 minutes more. Transfer to a plate.
- Add butter and garlic to skillet. When butter has melted, stir in broth, lemon juice, honey, remaining teaspoon Cajun seasoning, parsley, and Parmesan. Bring mixture to a simmer.
- Reduce heat to medium and add salmon back to skillet. Simmer until sauce has reduced and salmon is cooked through, 3 to 4 minutes more.
- Add lemon slices to skillet and serve.
Meal 3
Honey Garlic Glazed Salmon
Servings | Total Time |
---|---|
4 | 20 Min |
INGREDIENTS
- 1/3 c. honey
- 1/4 c. soy sauce
- 2 tbsp. lemon juice
- 1 tsp. red pepper flakes
- 3 tbsp. extra-virgin olive oil, divided
- 4 6-oz. salmon fillets, patted dry with a paper towel
- Kosher salt
- Freshly ground black pepper
- 3 cloves garlic, minced
- 1 lemon, sliced into rounds
- Freshly chopped parsley, for garnish
DIRECTIONS
- In a medium bowl, whisk together honey, soy sauce, lemon juice and red pepper flakes.
- In a large skillet over medium-high heat, heat two tablespoons oil. When oil is hot but not smoking, add salmon skin-side up and season with salt and pepper. Cook salmon until deeply golden, about 6 minutes, then flip over and add remaining tablespoon of oil.
- Add garlic to the skillet and cook until fragrant, 1 minute. Add the honey mixture and sliced lemons and cook until sauce is reduced by about 1/3. Baste salmon with the sauce.
- Garnish with sliced lemon and parsley to serve.
Meal 4
Grilled Salmon With Avocado Salsa
Prep | Cook | Total | Serves |
---|---|---|---|
10 Min + 30 Min Marinade | 5 Min | 15 + 30 Marinade | 4 |
Ingredients
SALMON
- 1 tablespoon olive oil
- 1 teaspoon salt
- 1 teaspoon pepper
- 1 teaspoon paprika
- 4 salmon fillets
AVOCADO SALSA
- 2 avocados
- ¼ red onion
- 1 lime, juiced
- 1 tablespoon olive oil
- 1 ½ teaspoons salt
OPTIONAL
- cilantro, chopped for garnish
Preparation
- In a large bowl, mix oil, salt, pepper, and paprika. Coat the salmon fillets with the marinade and refrigerate for 30 minutes.
- Grill the salmon on an 11 inch (28 cm) griddle pan on high heat for two minutes on each side.
- In a separate bowl, lightly toss avocados, ¼ red onion, the juice from one lime, 1 tablespoon olive oil, and salt to taste.
- Spoon avocado salsa on top of the cooked salmon. Top with finely cut cilantro.
- Enjoy!
Meal 5
Bang Bang Salmon Bites
Prep | Cook | Total | Serves |
---|---|---|---|
7 Min | 8 Min | 15 Min | 2 |
Ingredients
- salmon (a thick fresh piece)
- your favorite spicy seasoning (enough to cover)
- olive oil (a good drizzle)
- mayo (equal parts)
- sriracha (equal parts)
- sweet chili sauce (equal parts)
- rice vinegar (a splash)
- chives (for topping)
- red pepper fakes (optional for topping)
Instructions
- Take off the skin and cut the salmon into bite sized chunks.
- Add to a bowl and season with olive oil and your choice of seasoning. Mix well.
- Add to a baking sheet lined with tin foil and broil for 8 minutes.
- Meanwhile make the bang bang sauce by combining equal parts mayo, sriracha, sweet chili sauce, and a small splash of rice vinegar. Mix well.
- Remove salmon and top with the sauce and chives. Enjoy!
Meal 6
Firecracker Grilled Salmon
Ingredients
- 2 tablespoons balsamic vinegar
- 2 tablespoons reduced-sodium soy sauce
- 1 green onion, thinly sliced
- 1 tablespoon olive oil
- 1 tablespoon maple syrup
- 2 garlic cloves, minced
- 1 teaspoon ground ginger
- 1 teaspoon crushed red pepper flakes
- 1/2 teaspoon sesame oil
- 1/4 teaspoon salt
- 4 salmon fillets (6 ounces each)
Directions
- In a small bowl, combine the first 10 ingredients. Pour 1/4 cup marinade into a large resealable plastic bag. Add the salmon; seal bag and turn to coat. Refrigerate for up to 30 minutes. Cover and refrigerate remaining marinade.
- Drain salmon, discarding marinade in bag. Place salmon skin side down on a greased grill rack. Grill, covered, over high heat or broil 3-4 in. from the heat for 5-10 minutes or until fish flakes easily with a fork, basting occasionally with remaining marinade.