Seared Salmon with Blueberries

Healthy Living, Recipes

seared-salmon-with-blueberries

In this quick recipe, fresh rhubarb gives sweet blueberries a tart punch of flavor. This easy recipe features salmon, but you can use this compote as a topping for any fish, pork, or chicken.

While at first glance this recipe seems to have a lot of sugar in the ingredients list, the end result is a carbohydrate serving of only 18 grams for the meal. For folks with diabetes, this would count as one carb serving. The compote provides a sweet taste that may even satisfy a sweet tooth from wanting dessert later. Rhubarb is in season in spring, and is typically found in your local market near the berries, already trimmed and packaged because the leaves contain toxins harmful to humans. Blueberries are one of the best sources of antioxidants there are, and coupled with the good source of omega-3 fatty acids in salmon, this meal is heart healthy, diabetic-approved and delicious to boot!

Theresa Jackson, RD, CSOWM, CDN

Clinical Nutrition Manager, Kenmore Mercy Hospital

Ingredients

Compote

  • 2 large stalks rhubarb trimmed and chopped coarse
  • 3 Tbsp sugar
  • 1/4 vanilla bean, split, or 1 tsp vanilla extract
  • 1 Tbsp orange zest
  • 1/4 cup orange juice
  • 1/2 cup water
  • 1 cup fresh blueberries

Salmon

  • 4 salmon fillets (about 6 oz each)
  • 1/8 tsp salt
  • 1/8 tsp white pepper

Preparation

Compote

Make compote: In a large saucepan, combine all compote ingredients except blueberries and bring to a boil over moderate-high heat. Lower heat and simmer for 15 to 20 minutes until rhubarb is tender. Transfer to a bowl and, with a slotted spoon, remove vanilla bean. Fold in blueberries and stir to combine well. Allow compote to rest until it comes to room temperature.

Salmon

Coat grill pan with nonstick cooking spray and place over high heat. Season salmon with salt and pepper, and place in pan; lower to moderate heat and cook for 3 to 4 minutes. With a spatula, turn salmon fillets and cook another 3 to 4 minutes, until firm and not opaque. Transfer to a platter and spoon compote over salmon.

Yield: 4 servings

Heart Healthy Recipe
Gluten Free Recipe
Diabetes Recipe

Nutrition Facts

Serving Size: 6 oz salmon; 1/4 cup compote

Calories: 269
Sodium: 191mg
Fat: 6g
Carbohydrates: 18g
Saturated Fat: 1g
Fiber: 2g
Cholesterol: 89mg
Protein: 35g

* Nutritional information is based on ingredients listed and serving size; any additions or substitutions to ingredients may alter the recipe’s nutritional content

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No information provided in any recipe and/or other product or service is a substitute for professional medical advice and should not be interpreted as treatment recommendations. ALWAYS SEEK THE ADVICE OF A PHYSICIAN OR OTHER QUALIFIED HEALTH PROVIDER WITH ANY QUESTIONS REGARDING A MEDICAL CONDITION.