Supper in a snap
Though relatively high in fat -- especially compared to most white fish -- salmon is a great choice for a healthy diet.
That's because salmon's fats fall mostly in the good-for-your-heart unsaturated category. Which is a happy coincidence, because that fat happens to be key to salmon's moist texture and rich, indulgent flavor. It also makes it a breeze to cook. The oils in salmon make it hard to overcook and dry out.
So for a healthful and simple 30-minute dinner, we've paired salmon with a mushroom hash. The earthy flavor of shiitake mushrooms mixed with shredded potatoes complements the rich fish. And a touch of soy sauce lends a pleasantly salty touch to cut through the oil.
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Salmon with shiitake hash
2 tablespoons olive oil, divided
6 ounces shiitake mushrooms, stemmed and sliced
2 shallots, chopped
1 small red onion, chopped
2 small red potatoes, grated
2 tablespoons low-sodium soy sauce
Ground black pepper, to taste
Four 4-ounce salmon fillets
1 scallion, thinly sliced
1. In a large saute pan over high heat, heat 1 tablespoon of the olive oil. Add the mushrooms and saute until well-browned, about 8 to 10 minutes. Lower the heat to medium-high, then add the shallots and onion. Saute for 6 to 8 minutes, or until the onion becomes soft. Add the potatoes and continue to cook until the potatoes are tender and beginning to brown. Season with the soy sauce and black pepper.
2. In another large saute pan over medium-high, heat the remaining tablespoon of olive oil. Cook the salmon fillets for 4 to 5 minutes per side, or to desired doneness. Serve each piece of salmon with the shiitake hash. Top everything with a sprinkling of scallions.
Nutrition information per serving: 310 calories, 14 grams fat (2 grams saturated; 0 grams trans fats), 20 grams carbohydrates, 26 grams protein, 60 milligrams cholesterol, 250 milligrams sodium, 2 grams fiber and 41 percent of calories from fat.