Searing is one of the simplest, fastest ways to prepare salmon fillets. It ensures that the outside gets crispy while the inside stays moist and tender. The key to achieving that golden crust: Bring your nonstick skillet up to a high temperature before adding the fish to the pan. For a more subtly spiced chimichurri, reduce the hot pepper flakes to just a pinch.
- Portion size 4 servings
- Credits : Canadian Living Magazine: February 2014
- 2 tablespoons extra-virgin olive oil
- 1 onion chopped
- 1 cup pearl barley
- 4 cloves garlic minced
- 4 cups organic vegetable broth
- 1 sweet potato peeled and cut in 3/4-inch (2 cm) cubes
- 2 tablespoons lemon juice
- 4 salmon fillets (each about 115 g)
- 2 tablespoons chopped fresh flat-leaf parsley
- 1 tablespoon chopped fresh oregano
- 1 tablespoon cider vinegar
- 1/4 teaspoon hot pepper flakes
- 1/4 cup crumbled reduced-fat goat cheese
MethodIn saucepan, heat 1 tsp of the oil over medium-high heat; saute onion, stirring, until softened and light golden, about 7 minutes. Add barley and half of the garlic; cook, stirring, until garlic is fragrant, about 1 minute. Stir in broth; bring to boil. Reduce heat and simmer, stirring occasionally, until almost all of the liquid is absorbed and barley is tender, about 30 minutes. Scrape into bowl.
Meanwhile, toss sweet potato with 1 tsp of the remaining oil; bake on parchment paper–lined rimmed baking sheet in 400F (200C) oven, turning once, until fork-tender and light golden, about 20 minutes. Stir into barley mixture along with lemon juice; toss gently to combine. Keep warm.
In large nonstick skillet, heat 1 tsp of the remaining oil over medium-high heat; cook salmon, turning once, until deep golden and fish flakes easily when tested, 8 to 10 minutes.
Meanwhile, stir together remaining oil and garlic, parsley, oregano, vinegar, 1 tsp water and hot pepper flakes. Spoon over salmon. Sprinkle goat cheese over barley mixture; serve with salmon.
Nutritional facts Per serving: about
- Fibre 6 g
- Sodium 676 mg
- Sugars 8 g
- Protein 26 g
- Calories 526.0
- Total fat 20 g
- Potassium 795 mg
- Cholesterol 61 mg
- Saturated fat 4 g
- Total carbohydrate 61 g
- Iron 24.0
- Folate 30.0
- Calcium 8.0
- Vitamin A 128.0
- Vitamin C 38.0