Pan Grilled Citrus Salmon: ChefMD™
Aired on Lifetime Television
Sunday, January 15 and May 7, 2006
Show 302
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Grapefruit is a great immune system booster. It's filled with vitamin C, prevents the common cold, and reduces the symptoms of asthma and arthritis. Grapefruit is also filled with lycopene which fights free radicals and lowers the risk of heart disease and prostate cancer. Grapefruit enables the liver's ability to remove cancer causing toxins. Red and pink grapefruits have the most anti-oxidants and lycopene. Grapefruits are also high in soluble fiber which lowers cholesterol. Grapefruit can interfere with some prescription and over-the-counter medications. So make sure you check with your doctor. Try this ChefMD(tm) approved recipe for exotic pan-grilled citrus salmon. Serve on a bed of crisp pea pods, cabbage, grapefruit wedges, and garnish with sesame seeds for a tasty treat! May you live 100 years.
Pan Grilled Citrus Salmon Over Asian Slaw
Preparation time: 12 minutes
Cooking time: 8 minutes
4 servings
Ingredients:
1/2 large (or 1 small) pink or red grapefruit
2 tablespoons hoisin sauce
2 teaspoons dark sesame oil
4 (4 ounce) skinless salmon fillets
3/4 teaspoon salt
2 cups (6 ounces) pea pods, cut lengthwise into thin strips
1 cup sliced Napa cabbage
1/2 cup sliced radishes
2 teaspoons sesame seeds, toasted (optional)
Preparation:
Peel and coarsely chop grapefruit, saving juices. Measure juices, squeezing the chopped grapefruit a little more if needed to measure 2 tablespoons juice.
Combine the 2 tablespoons grapefruit juice, hoisin sauce and sesame oil. Transfer 2 tablespoons of the mixture to a large bowl. Brush remaining mixture over salmon fillets; sprinkle with 1/2 teaspoon salt. Heat a ridged grill pan* over medium heat until hot. Add salmon; cook 3 to 4 minutes per side or until salmon is opaque and firm to the touch.
Meanwhile, add pea pods, cabbage, radishes, reserved chopped grapefruit and remaining 1/4 teaspoon salt to bowl with reserved hoisin sauce mixture; toss well. Arrange on four serving plates; top with salmon and sprinkle with sesame seeds, if desired.
*If a ridged pan is not available, broil the salmon 4 to 5 inches from heat for 3 to 4 minutes per side.
Substitutions:
1/2 cup sliced daikon (Japanese radish) may replace the red radishes and 1 cup thinly sliced red cabbage may replace the Napa cabbage. 1 tablespoon molasses plus 1 tablespoon soy sauce may replace the 2 tablespoons hoisin sauce.
Tips:
The grapefruit makes the marinade, because the acidity of its juice delicately penetrates the flesh of the salmon, allowing more flavor to seep in before you grill
Nutritional Analysis
Total fat (g) 10
Sodium (mg) 628
Vitamin A (RE) 28
Fat Calories (kc) 90
Calcium (mg) 52
Beta-carotene (RE) 94
Cholesterol (mg) 64
Magnesium (mg) 50
Vitamin C (mg) 47
Saturated Fat (g) 0.5
Zinc (mg) 0.9
Vitamin E (mg) 1.73
Polyunsaturated Fat (g) 3.2
Selenium (mcg) 43
Thiamin B1 (mg) 0.30
Monounsaturated Fat (g) 3.4
Potassium (mg) 818
Riboflavin B2 (mg) 0.5
Fiber (g) 3.4
Flavonoids (mg) 1.0
Niacin B3 (mg) 7.8
Carbohydrates (g) 9.9
Lycopene (mg) 0.5
Vitamin B6 (mg) 0.56
Sugar (g) 3.9
Fish (oz) 4
Folic Acid (mcg) 54
Protein (g) 26.1
Nuts (oz) 0
Vitamin B 12 (mcg) 3.06