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Pan-Seared Salmon with Year-Round Succotash

Sunday, 06 December 2015 00:00  by Yolanda F.

salmon succotash

Eating fish makes sense for a lot of reasons, aside from the fact that it’s light and delicious. Ask the people of Japan, who in 2012, as reported by PsychCentral, were said to have “one of the lowest bipolar disorder rates in the civilized world. Compared to the 4.4 percent lifetime prevalence rate of bipolar disorder in the U.S., in Japan it’s 0.07 percent.” It makes sense considering the Japanese diet relies on fish as its main source of protein. In fact, the average person eats about 154 pounds of fish a year.

The American Heart Association (AHA) recommends eating fatty fish at least two times a week for the omega-3 polyunsaturated fatty acids, fish oil and flaxseed. Doing so may also improve symptoms of bipolar disorder, schizophrenia and other psychiatric disorders, as reported by Psychiatric Times.

If you don’t like Albacore tuna, herring, mackerel, salmon or trout, the AHA recommends taking 0.5 to 1.8 grams of fish oil per day as a supplement for the omega-3 fatty acids (EPA and DHA). If you do, this dish is a must. If you can’t score fresh lima beans and corn, edamame and baby kale make good substitutes so you can enjoy this nutritious dish all year long.

To make the sauce:

  • ½ cup crème fraiche
  • ¼ cup whole-grain mustard
  • 2 teaspoons grated lemon zest
  • ¼ cup fresh lemon juice (from 2 to 3 lemons)
  • ¼ teaspoon kosher salt

To make the salmon:

  • 4 (6-oz.) salmon fillets, wild-caught preferred
  • ½ teaspoon kosher salt
  • 2 tablespoons extra-virgin olive oil

To make the succotash:

  • 3 tablespoons extra-virgin olive oil
  • 1 small red bell pepper, cored, seeded, and diced (about ¾ cup)
  • 1 large shallot, diced
  • ¾ cup frozen shelled edamame, thawed
  • 1 cup fresh corn kernels, cut from 2 cobs, or 1 cup frozen corn, thawed
  • ½ teaspoon kosher salt
  • ½ cup baby kale, coarsely chopped
  • 2 teaspoon fresh lemon juice (from 1 lemon)
  • 2 tablespoons chopped fresh basil leaves


Preheat oven to 350 degrees F.

For the sauce: In a medium bowl, whisk together the crème fraiche, mustard, lemon zest and juice, and salt. Cover with plastic wrap and set aside.

For the salmon: Heat a large ovenproof skillet over medium-high heat. Season the salmon on both sides with the salt. Add the oil to the pan, and then use tongs to gently place the salmon fresh side down in the pan. Allow the salmon to cook undisturbed for 3 minutes to form an evenly golden crust. Using a spatula, gently flip each fillet. Place the pan in the oven and roast for an additional 5 minutes. Remove from the oven and cover with foil to keep warm.

For the succotash: Heat the olive oil in a medium skillet over medium-high heat. Add the bell pepper and shallot and cook for 4 minutes, stirring often with a wooden spoon. Add the edamame, corn and salt and continue to cook for 3 minutes. Remove the pan from the heat and stir in the kale, lemon juice and basil.

To serve, place 2 tablespoons of the sauce in a circle on each serving plate. Top with ½ cup of the succotash and a salmon fillet. Serve with more sauce on the side if desired.

Source: Gaida Cooking at Home

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