Fish & Dairy, Food From Friends

Makes 4 servings.

1 tsp. canola, grapeseed or olive oil
salt and freshly ground black pepper
1½ lb. salmon fillet with skin, cut in 4 pieces
Fresh Garden Salsa (below)

For Salsa:

1 small zucchini squash
1 small yellow squash
4 medium plum tomatoes, seeded and chopped (about 1 1/2 cups)
1 small roasted red bell pepper, seeded and finely chopped
1 roasted poblano chile pepper, seeded and chopped
1 small red onion, finely chopped
1 tbsp. chopped fresh oregano, or 1 tsp. dried
juice of ½ lime
salt and freshly ground black pepper

Preheat the oven to 425°F. Season each piece of fish with a pinch of salt and a few grinds of black pepper.

Heat the oil in an ovenproof medium skillet. When a drop of water dances on the surface of the pan, add the pieces of fish skin side up. Cook until they are seared and have a golden crust, 3 minutes. Using tongs, turn the fish skin side down. Slip the skillet into the oven and roast until the fish is pearlescent in the centre, 8 minutes for a 1-inch thick fillet. Transfer the salmon to a serving platter or individual plates. Add 1/2 cup of the salsa to each plate and serve.

Per serving: 228 calories, 15 g fat, 3 g saturated fat, 23 g protein, 0 g carbohydrates, 0 g fibre.

Food fact: In salmon, most contaminants, including PCBs, concentrate in the fat and skin. According to some scientific studies, farmed salmon contain more of these toxins, making wild or organically raised fish the ideal choice for this dish.

For Salsa:

Dice the zucchini and squash into uniform pieces by cutting off the bottom and standing each up on a cutting board. Vertically slice off a strip about 3/8-inch thick by about 3/4-inch wide. Rotate the vegetable and cut off 3 more strips. Cut each strip lengthwise into 3/8-inch wide strips. Stack these strips and cut them crosswise into 3/8-inch cubes. Transfer them to a bowl and combine with the tomatoes, bell and poblano peppers, and onion.

Mix the oregano and lime juice. Season to taste with salt and black pepper. Let the salsa sit 15 minutes before serving to allow the flavours to meld.

Makes 2 cups.

Per serving (1 tbsp.): 6 calories, 0 g fat, 0 g saturated fat, 0 g protein, 1 g carbohydrates, 0 g fibre.

To Roast a Poblano Chile: Use tongs to hold it over an open flame. Keep turning the pepper until the skin is blistered and charred all over, about 6 minutes. Place the pepper in a small bowl, cover with plastic wrap, and set it aside to steam for 15 minutes. Slip off the thin peel. If not wearing plastic gloves, wash your hands immediately, scrubbing well under the nails. Slit the pepper lengthwise. Be sure to remove the stringy ribs as well as the seeds.

This recipe is featured in these books & articles

12 Best Foods Cookbook: Over 200 Delicious Recipes Featuring the 12 Healthiest Foods

12 Best Foods Cookbook: Over 200 Delicious Recipes Featuring the 12 Healthiest Foods

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