Cooking Tips & Hints
                  Week 22 Featured Recipe
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(click for printable version of this recipe)
I had family that went Salmon fishing recently so I searched for a recipe they could use to cook up their catch and still maintain the healthy cooking guidelines. I hope it is something everyone can enjoy.
Baking Sheet
Basting Brush
Small Microwave Bowl
Large skillet (oven-safe) or baking dish

For asparagus:
1 bunch of asparagus (about lbs)
1 tbsp Olive oil
2 tbsp grated Parmesan
Salt & Pepper to taste
Juice from one lemon

For Salmon:
1 tbsp butter
1 tbsp brown sugar
2 tbsp Dijon mustard
1 tbsp honey
1 tbsp soy sauce
tbsp olive oil
Salt & pepper to taste
4 salmon fillets


For asparagus: Preheat oven to 400 degrees F. Hold the asparagus spear at both ends and bend the bottom until the tough, woody section snaps off. (It will naturally snap off where the tough part of the vegetable ends and the tender part begins). Using that spear as a guide, use a knife to remove the bottoms of the rest of the bunch. Place the asparagus in a baking dish. Drizzle with the olive oil, sprinkle with the Parmesan and season with salt & pepper. Roast until just tender, approximately 10 to 12 minutes. Sprinkle the lemon juice over the asparagus.

For salmon: Preheat oven to 400 degrees F. Combine the butter and brown sugar in a bowl and microwave about 30 seconds, until butter and sugar have melted together. Stir in the mustard, honey & soy sauce. Heat the oil in the ovenproof skillet over high heat. Season the salmon with salt and pepper and add to the pan flesh-side down. Cook for 3 to 4 minutes until fully browned and flip. Brush with half of the glaze and place the pan in the oven until the salmon is firm and flaky, but before the white fat begins to form on the surface. approximately 5 minutes. Remove, brush the salmon with the remaining honey mustard and serve with the asparagus.

Serves 4. 415 calories, 25g fat (7g saturated), 860 mg sodium

* The potato medley pictured with the salmon will be the featured recipe next week.