RECIPE

Smoky Maple-Glazed Salmon Supper

This complete meal will boost your immune system with the salmon’s omega-3 fatty acids and healthy whole grains and veggies.

Ingredients

  • 1 cup brown or white rice
  • 1 bundle watercress or upland cress (2 cups), stemmed and coarsely chopped
  • 2 tablespoons extra virgin olive oil (EVOO), divided
  • 4 medium to large carrots or multi-colored farmer’s market carrots, peeled and cut into 1/4-inch dice
  • Salt and pepper
  • 1/4 teaspoon all-natural liquid smoke
  • 1/2 cup dark amber maple syrup
  • 2 tablespoons cider vinegar
  • 4 salmon fillets, skin removed (8 ounces each)
  • 2 teaspoons Old Bay seafood seasoning
  • 2 cups frozen sweet peas
  • 2 tablespoons butter
  • 1/4 cup chives, chopped

Preparation

Prepare the brown or white rice, according to the package directions. When the rice is done, fluff with a fork and combine with the watercress leaves.

When the rice has been cooking for 5 minutes, pre-heat the broiler and heat a skillet over medium-high heat with 1 tablespoon EVOO, a turn of the pan. Add the carrots to the pan and season with salt and pepper. Sauté to tender-crisp, 6-7 minutes.

Meanwhile, in a small pot, bring the liquid smoke, maple syrup and vinegar to a boil and reduce over high heat, stirring constantly for 2 minutes. Remove from the heat.

Season the salmon with salt, pepper and Old Bay seafood seasoning. Heat the remaining tablespoon EVOO, a turn of the pan, in a large, ovensafe, nonstick skillet and cook the salmon top-side down, 3-4 minutes. Flip and pour the maple syrup glaze over the top of the fish and place under the broiler for 3 minutes to caramelize the glaze.

Add the peas to the carrots and heat through while the fish is under the broiler. Add the butter and chives to the veggies. When the butter has melted, turn off the heat.

Serve the salmon with the peas and carrots and rice with watercress alongside.


This is one of many “Yum-o!” recipes – it’s good and good for you. To find out more about Yum-o!, Rachael’s nonprofit organization,

visit www.yum-o.org.

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