The key to this RA recipe is the sauce. Inspired by the flavors of Mediterranean France, it's quick and easy but tastes like it's been simmering for hours. But don't be fooled by its depth and complexity—you can knock out this main dish in about half an hour! Fresh salmon is a great source of protein, Vitamin A, and omega-3s (a healthy, beneficial fat), while the low-calorie sauce is rich in helpful antioxidants. Serve with a green salad and a thick slice of warm, crusty country bread.
- This sauce also works well as a pasta sauce or a warm dipping sauce for bread, or to spoon over grilled chicken breasts or lean pork tenderloin. Try doubling the batch and freezing some for a meal when you're not up to cooking.
- To cut back on sodium, use low-sodium or no-salt-added canned tomatoes. Also, thanks to the olives, added salt is not necessary in this recipe.
- Use a food processor to chop the onion.
- Use a hand-held mixer for recipes with lots of stirring.
1 tablespoon olive oil
1 cup finely chopped onion
2 teaspoons fennel seeds
1/4 teaspoon coarsely ground black pepper
(more if desired, to taste)
1 can (28 oz.) whole peeled tomatoes
1 1/2 pounds salmon fillet
1/3 cup + 1 tablespoon chopped flat-leaf Italian parsley, divided
1 small can (2 1/4 oz.) sliced black olives, drained well
1 lemon, cut into equal wedges (optional)
Preheat oven to 400°F. Line a baking sheet with parchment paper or aluminum foil and set aside.
In a medium skillet, heat oil over medium-high heat. Add onion and sauté until onions start to soften, about 5 minutes. Stir in fennel and black pepper, and continue cooking, stirring frequently, until well combined, about 2 minutes. Stir in canned tomatoes (including liquid from can), gently breaking up tomatoes with a spoon, and continue cooking on medium-high heat until mixture reaches a vigorous boil.
Meanwhile, place salmon skin-side-down onto prepared baking sheet. Place uncovered in the oven and bake until flesh is firm and opaque, about 20 minutes.
While salmon is in the oven, finish sauce. Once tomato mixture is boiling rapidly, stir in 1/3 cup parsley and olives. Reduce heat to medium and continue cooking, stirring regularly, until sauce thickens, about 15 to 20 minutes. Stir in remaining 1 tablespoon of parsley and remove sauce from heat.
Remove salmon promptly from heat and let sit about 5 minutes before serving. Cut salmon into equal portions before plating. Spoon equal amounts sauce over each serving of salmon. Garnish each serving with a fresh lemon wedge if desired.
Recipe developed by dietitian and nutritionist Elizabeth Fassberg MPH, RD
Note: These tips should not replace advice from your physician. Always check with your physician before making any changes to your eating habits.