May 23, 2017
Seared Salmon with Blackberry-Date Chutney
By Sonja Goedkoop
Sponsored by Natural Delights Medjool Dates
This fresh take on seared salmon is simply seasoned with tangy mustard, bright turmeric and zesty lemon juice. Medjool dates and fresh blackberries make the perfect combination for the lightly sweet chutney. This entrée is low in fat and calories, but packed with protein and beneficial omega-3 fatty acids. Enjoy atop a large leafy green salad for a beautifully simple weeknight meal.
- 1 tsp. black mustard seed
- 3/4 tsp. salt
- 1 tsp. ground turmeric
- 1/2 tsp. coarsely ground black peppercorns
- 1 lb. wild salmon (if wild not available, use sustainably farmed)
- 1 Tbsp. extra virgin olive oil, divided
- 1 Tbsp. lemon juice
Blackberry-Date Chutney Ingredients:
- 10 Medjool dates, pitted
- 1/4 cup blackberries
- 2 Tbsp. freshly grated ginger
- Dash red pepper flakes
- Dash salt
- 2 Tbsp. fresh cilantro, roughly chopped
- Toast mustard seeds in dry skillet over medium heat, moving skillet to prevent burning, for 5 minutes or until lightly toasted.
- In small bowl, place mustard seeds, salt, turmeric, and black peppercorns.
- Rub salmon skin side with ½ Tbsp. oil, and turn salmon over. Drizzle lemon juice over top, and use your fingers to spread spice rub all over the flesh side of salmon.
- Cut salmon into four equal sized filets.
- Coat skillet with remaining oil and heat over high heat. Sear salmon, flesh-side down, until flesh turns opaque about halfway up the fish, 5 to 10 minutes. Use a spatula to turn fish over.
- Continue cooking until fish is opaque throughout but still very moist, about 5 to 10 minutes.
- Serve with blackberry-date chutney and garnish with lemon wedges.
- Place dates in bowl of food processor and process until finely chopped.
- Add blackberries and ginger to food processor.
- Add 2/3 cups boiling water, or enough to make the mixture a spreadable consistency. Process until smooth.
- Add cilantro, salt and red pepper flakes. Pulse briefly.
- Store for up to 5 days in the fridge, or serve directly on the salmon.
Makes 1 cup or 16 servings. (Serves 4.)
Per Serving (Salmon with 1 Tbsp. chutney): 235 calories, 12 g total fat (2 g. saturated fat),
11 g carbohydrate, 23 g protein, 1 g dietary fiber, 490 mg sodium.
Prep Time: 10 minutes
Cook Time: 20 minutes
About the author:
Sonja Goedkoop, MSPH, RD, is the lead registered dietitian at Zesty, Inc. She is passionate about helping others improve their health through diet and physical activity and believes eating nutritious food should be easy and taste great. You can follow her on Twitter @SonjaGoedkoopRD.
*Sponsors of the Health-e-Recipe program play no role in AICR recipe development; all AICR Health-e-Recipes are developed according to AICR guidelines and tested by AICR staff experts. If you're interested in becoming a corporate sponsor, contact Jodi Street, Director of Corporate and Foundation Relations, firstname.lastname@example.org.