Salmon meets the Mediterranean diet.
The benefits of the Mediterranean diet for cardiovascular disease prevention are well known. Less well known are its potential benefits in helping to prevent certain types of cancer and Alzheimer’s disease, as well as other health challenges. And this easily prepared sauté will not disappoint Mediterranean cuisine aficionados, with its characteristic EVOO, garlic, fish, wine, and colorful vegetables. Add the anti-inflammatory benefits of salmon and you have a nutritionally optimal meal! (This dish also manages to marry the world of fish with that of poultry—in the stock!) Look for organic dill, EVOO, and sour cream, and be sure to use GMO-free canola oil. Makes 4-6 servings.
- 1 pound of salmon, sliced into 1-inch squares
- EVOO and Canola oil as needed
- 1 medium-to-large red onion (diced into quarter-inch chunks)
- 3-4 medium cloves fresh garlic, finely minced
- 1 bunch fresh asparagus, chopped into three segments (with the section containing the tip being twice as long as the other two)
- 2-3 tbsp fresh dill, minced
- 6 tbsp (or a bit more) white wine (Pinot Grigio or Sauvignon Blanc)
- 1 cup organic chicken stock
- Juice of a whole fresh-squeezed lemon
- 1 cup low-fat sour cream
- ½ tsp black pepper
- Salt to taste
- 10-12 oz. whole-grain fusilli noodles
Optional Additions and Substitutions
- 3 leeks, finely-chopped (instead of onion)
- 3-4oz. Shiitake mushrooms
- 1 red bell pepper, julienned
- Substitute other kinds of fish for salmon, as desired
Simmer noodles for 11 minutes. Set aside.
Sauté onion, garlic, EVOO, and canola oil in a sauté pan (roughly 11 inches in diameter) for about 4-5 minutes. Add the salmon and fresh dill and sauté for an additional 5 minutes.
Add the asparagus and finish the sauté for an additional 3 minutes.
Add white wine, lemon juice, and ½ cup of the stock, scraping glazed bits from the sides and bottom of the sauté pan. Finish with sour cream (and extra stock as needed.) Spoon over noodles and serve immediately. Finito!