A short marinade infuses the salmon with citrus flavor and helps keep it moist. Plus, since only a small fraction of the marinating liquid is absorbed, this easy step keeps calories low!
Photo: Edward Pond
By Julie O'Hara
Serves: 4
Hands-on time: 25 minutes
Total time: 1 hour, 10 minutes (includes marinating)
Hands-on time: 25 minutes
Total time: 1 hour, 10 minutes (includes marinating)
INGREDIENTS:
SALMON
2 cups 100% orange juice
2 tbsp extra-virgin olive oil
1 tsp dried thyme
1 tsp dried rosemary
3 cloves garlic, roughly chopped
4 4-oz boneless, skin-on salmon fillets
Olive oil cooking spray
1/4 tsp sea salt
Fresh ground black pepper, to taste
SALAD
2 blood oranges
2 small heads radicchio, cored and shredded (about 4 cups)
3 small Belgian endive, trimmed and sliced crosswire (about 2 cups)
1 head frisee, torn into bite-size pieces (about 4 cups)
1/4 cup plus 1 tbsp 100% orange juice
2 tbsp extra-virgin olive oil
2 tsp Dijon mustard
1 tbsp finely chopped fresh herbs (such as basil, thyme, rosemary, parsley or mint)
Sea salt and fresh ground black pepper, to taste
INSTRUCTIONS:
Prepare salmon: In a 1-gallon zip-top bag, combine juice, oil, thyme, rosemary and garlic; seal well and shake gently to blend. Add salmon to bag so fillets rest in a single layer, skin side up. Seal and refrigerate for at least 30 minutes or up to 2 hours.
Coat a large skillet with cooking spray and heat over medium-high. Transfer salmon to a paper towel-lined plate and discard marinade. Pat salmon dry and season with salt and pepper. Add salmon to skillet, skin-side-up, and cook without moving fillets until flesh is lightly browned, about 4 minutes. Flip and cook until flesh is opaque in the center, 4 to 5 minutes. Transfer salmon to a cutting board.
Prepare salad: Cut a slice from both ends of 1 orange, exposing the inner fruit. With orange standing upright on a cutting board, use a sharp paring knife to remove the peel in vertical strips, following the curve of the fruit with your knife. Make sure none of the bitter white pith remains. Turn orange on its side and slice into rounds, about 1/3-inch thick, removing any seeds. If desired, slice orange again into half moons. Repeat with remaining orange; set aside.
In a large bowl, combine radicchio, endive and frisee. In a small bowl, whisk together remaining salad ingredients to make the dressing. Pour dressing over greens and toss well. Divide greens and orange slices evenly among 4 plates. Top with salmon fillets and serve.
Nutrients per serving (2 1/2 cups salad, 3 orange rounds, 1 salmon fillet): Calories: 305, Total Fat: 15 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 4 g, Omega-3s: 2,070 mg, Omega-6s: 1,230 mg, Carbs: 16 g, Fiber: 3 g, Sugars: 10 g, Protein: 25 g, Sodium: 267 mg, Cholesterol: 62 mg
Nutritional Bonus:
Oranges are a vitamin C powerhouse (over 100% of your daily requirement in one fruit!), but they’re also responsible for much of this salad’s folate offerin
g
SALMON
2 cups 100% orange juice
2 tbsp extra-virgin olive oil
1 tsp dried thyme
1 tsp dried rosemary
3 cloves garlic, roughly chopped
4 4-oz boneless, skin-on salmon fillets
Olive oil cooking spray
1/4 tsp sea salt
Fresh ground black pepper, to taste
SALAD
2 blood oranges
2 small heads radicchio, cored and shredded (about 4 cups)
3 small Belgian endive, trimmed and sliced crosswire (about 2 cups)
1 head frisee, torn into bite-size pieces (about 4 cups)
1/4 cup plus 1 tbsp 100% orange juice
2 tbsp extra-virgin olive oil
2 tsp Dijon mustard
1 tbsp finely chopped fresh herbs (such as basil, thyme, rosemary, parsley or mint)
Sea salt and fresh ground black pepper, to taste
INSTRUCTIONS:
Prepare salmon: In a 1-gallon zip-top bag, combine juice, oil, thyme, rosemary and garlic; seal well and shake gently to blend. Add salmon to bag so fillets rest in a single layer, skin side up. Seal and refrigerate for at least 30 minutes or up to 2 hours.
Coat a large skillet with cooking spray and heat over medium-high. Transfer salmon to a paper towel-lined plate and discard marinade. Pat salmon dry and season with salt and pepper. Add salmon to skillet, skin-side-up, and cook without moving fillets until flesh is lightly browned, about 4 minutes. Flip and cook until flesh is opaque in the center, 4 to 5 minutes. Transfer salmon to a cutting board.
Prepare salad: Cut a slice from both ends of 1 orange, exposing the inner fruit. With orange standing upright on a cutting board, use a sharp paring knife to remove the peel in vertical strips, following the curve of the fruit with your knife. Make sure none of the bitter white pith remains. Turn orange on its side and slice into rounds, about 1/3-inch thick, removing any seeds. If desired, slice orange again into half moons. Repeat with remaining orange; set aside.
In a large bowl, combine radicchio, endive and frisee. In a small bowl, whisk together remaining salad ingredients to make the dressing. Pour dressing over greens and toss well. Divide greens and orange slices evenly among 4 plates. Top with salmon fillets and serve.
Nutrients per serving (2 1/2 cups salad, 3 orange rounds, 1 salmon fillet): Calories: 305, Total Fat: 15 g, Sat. Fat: 2 g, Monounsaturated Fat: 9 g, Polyunsaturated Fat: 4 g, Omega-3s: 2,070 mg, Omega-6s: 1,230 mg, Carbs: 16 g, Fiber: 3 g, Sugars: 10 g, Protein: 25 g, Sodium: 267 mg, Cholesterol: 62 mg
Nutritional Bonus:
Oranges are a vitamin C powerhouse (over 100% of your daily requirement in one fruit!), but they’re also responsible for much of this salad’s folate offerin
g
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