Broiled Salmon in a Mustard Seed Crust

Broiled or Grilled Salmon in a Mustard Seed Crust
From: “Diet Simple: 195 Mental Tricks, Substitutions, Habits & Inspirations” (June 2011, LifeLine Press)

8 3-ounce servings

One Salmon Fillet, about 1.5 pounds
1/2 cup dried mustard seeds
1/2 bunch fresh dill, lightly chopped
1/2 medium sweet onion, thinly sliced
2 Tablespoons extra virgin olive oil
salt and freshly ground pepper to taste

For broiling

Lay the side of salmon flesh side up, salt and pepper liberally, and coat with the mustard seeds, then cover with the chopped dill, followed by thinly sliced raw onions. Finish with a sprinkling of olive oil. Preheat the broiler. Place the rack about 4 inches from the heat source. Broil the salmon under the broiler for about 10 minutes until the onions are brown and crispy, then turn the temperature down, keeping the salmon in the oven until the salmon is opaque all the way through.  Use a thin knife to check the doneness of the flesh near the bone. Remove the fillet just before it is finished cooking, so that it does not overcook. I serve it right out of the oven or as chilled leftovers on subsequent days.  This is a stunner for a party or a perfect “batch” meal for you and your family. The salmon may be served whole or individually portioned by cutting into vertical strips approximately two inches wide. 240 calories per serving.

“Grilled Salmon in a Mustard Seed Crust” is adapted from Patrick O’Connell’s The Inn at Little Washington, A Consuming Passion (Random House, 1996)

Alternative Grilling Instructions from Chef Patrick O’Connell:

Remove the rack from your charcoal grill and ignite the charcoal. Sprinkle the wood chips on top of the fire, letting the flames subside to glowing embers. Lay your rack on the top of the flesh side of the fish. Pressing the onions, dill and seasonings in place with the rack, quickly flip the rack over the fire with the skin side facing up. Lower the lid if your grill has one and cook for 10 minutes. The fish will continue to cook somewhat after it is removed from the fire. To remove the fish from the fire use tongs or oven mitts to lift off the grill rack with the fish in place and set on a large metal tray or cookie sheet to cool. Gently remove the skin.

Salmon is high in Omega-3-Fatty Acids.

Omega 3s are superstars. They are to the world of fatty acids what Tiger Woods is to golf, Lance Armstrong is to cycling, or  Placido Domingo is to opera. Everyone’s heard about the importance of Omega-3s. While the full scope of their powers are still the subject of fierce debate among researchers, nobody challenges their importance or that Americans simply don’t get enough.

It’s been well-established that omega-3 fatty acids, a type of polyunsaturated fat found primarily in seafood, can improve your chances of living longer if you have heart disease. But its healing powers don’t stop there. Other organs may benefit. They have a positive impact from the womb to old age.

Omega 3’s reach is vast and the health benefits are intriguing the scientific community. While not an answer to every ailment, omega 3s are essential nutrients in the human body. Studies show that omega 3s may have significant physiological and psychological benefits.

In fact, Omega-3s are so important to human health, the National Academy of Sciences Food and Nutrition Board recently set a minimum daily requirement for the first time. For years we thought there was only one essential fatty acid, Omega 6 fatty acid (found in vegetable and soybean oils), but now scientists have added omega 3 to the list of essential nutrients humans must get from the diet.

I first became interested in the power of Omega 3 when  psychiatrists I work with began prescribing it for their depressed patients, finding it made positive improvements. Then I started hearing about its potential benefits for arthritis and other inflammatory diseases. Could it be possible that one nutrient could provide so many benefits?

Read more about Omega-3-Fatty Acids…

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