GRILLED SALMON WITH HONEY SOY SAUCE ON A BED OF NAPA CABBAGE AND SPINACH SLAW

Thursday, June 10, 2010

Serves 4

adapted from 12 Best Foods Cookbook by Dana Jacobi

You’ve probably heard that salmon is good for you, but did you know that salmon is a “super food”? Super foods do more than just deliver vitamins and minerals. Long term, they can boost your immune system, help prevent diseases including certain cancers, treat hypertension, and improve your memory. Short term, regular consumption of super foods makes you feel better.

Before we go on, I need to point out that a diet rich in fruits and vegetables, lean protein, whole grains, and low in saturated fats is what most nutritionists and doctors agree make for a healthy diet. The idea that there are foods within those groups that deliver more than just good nutrition draws me in. Food that prevents cancer? Food that combats aging and memory loss? It’s not magic either. It’s based on sound scientific information. Phytonutrients, antioxidants, flavonoids, and omega fatty acids…….I’ll take them all, but someone needs to point me in the right direction.

There is no one standard super food list. Every nutritionist and scientist has an opinion, but for the most part, they are more alike than different. I was drawn to the list in Dana Jacobi’s 12 Best Foods Cookbook for two reasons: her nutrition section is short and to the point; and she shows you dozens of ways to incorporate these foods into your life with tips and over 200 recipes. They are all quick and easy.

Note: According to Dana Jacobi, the 12 best foods are:

1. blueberries

2. black beans

3. sweet potatoes

4. oatmeal

5. salmon

6. spinach

7. broccoli

8. tomatoes – ketchup has her blessing. Tip: buy organic to avoid the artificial ingredients found in most brands

9. dark chocolate

10. walnuts

11. soy

12. onions

This is a recipe for salmon with honey soy sauce on a bed of slaw made from spinach and napa cabbage. It is good for your heart and your brain. Quick, easy, and delicious, it makes a perfect summer meal.

It was going to be a beautiful evening; perfect for grilling. We invited some friends over. We began by opening a bottle of lovely white wine as we boiled pasta for all of the children. Out the window, we noticed that it was getting a little gusty outside.

As we fired up the grill, the wind picked up and there was lightening off in the distance. The storm moved in fast. Within a few minutes, thunder with bolts of lightening and sheets of blowing rain spoiled our plans, but not the meal. We moved the children inside and turned on a movie. Then, we shifted gears again and broiled the salmon instead. It was wonderful….. and easy.

For the slaw:

6 cups Napa cabbage, cut crosswise into 1/2-inch strips

4 cups spinach leaves, shredded into 1/4 – inch strips

1 large yellow bell pepper, seeded and cut into very thin strips (julienned)

juice of 1 lemon

2 Tbsp rice wine vinegar

1/4 tsp white pepper

2 tsp salt

1/8 tsp freshly ground black pepper

1 Tbsp canola oil

2 tsp roasted sesame oil

For the salmon:

4 tsps olive oil, divided

2 lbs salmon fillet

salt and freshly ground black pepper

For the sauce:

2 Tbsp wildflower honey

1 Tbsp soy sauce

juice of 1/2 lime

1/4 tsp red pepper flakes

1. MAKE THE SLAW: In a large bowl, combine the cabbage, spinach, and bell pepper. In a small bowl, combine the lemon juice, vinegar, white pepper, salt, pepper, and both oils. Pour over the salad and toss. This can be made up to one hour ahead.

2. PREP THE SALMON AND GRILL: Coat the grill with a little olive oil and then preheat it to MEDIUM HIGH. Meanwhile, brush the rest of the olive oil onto the salmon and then season it with salt and pepper. Grill salmon until done, about 8 -10 minutes. (Note: salmon should be just slightly underdone when it comes off the grill as it will continue to cook while it rests.) Let salmon rest five minutes and then cut the fillet cross-wise into four pieces.

3. MAKE THE SAUCE: This takes 5 minutes: Put all ingredients for sauce into a small saucepan. Boil over MEDIUM HIGH heat until reduced to 1/2 cup, about 3-5 minutes.

4. SERVE: Divide slaw among four plates. Top each with a piece of salmon. Sprinkle fish with a little white pepper and then spoon warm sauce over the fish and around the plate.