HEALTHY RECIPE: Salmon with Roasted Fennel & New Potatoes
When He had said this, He showed them His hands and His feet. 41 But while they still did not believe for joy, and marveled, He said to them, “Have you any food here?” 42 So they gave Him a piece of a broiled fish and some honeycomb. 43 And He took it and ate in their presence – Luke 24:40-43 (NKJV)
Did you know that the first known meal that Jesus ate after His resurrection was actually fish? In honor of Father’s Day, we’ve chosen salmon for our simple-yet-flavorful healthy main course recipe. It’s a tasty, nutritious fresh-water fish that’s high in protein and omega-3 benefits, and it’s also quick and easy to prepare. Our dish is punctuated with the distinctive, licorice-like flavor of fennel which, when roasted, becomes a wonderful, sweet, and aromatic accent. Fennel is also great for us: it’s high in antioxidants and Vitamin C, both of which help boost the immune system.
Served it with roasted red-skinned potatoes and the green vegetable of your choice. Enjoy!
SALMON WITH ROASTED NEW POTATOES & FENNEL
1-1/2 lb. salmon, skinned and rinsed with lemon juice*
8 red-skinned potatoes, washed and cut into 1-inch chunks
2 fennel bulbs, washed
3 cloves of garlic, chopped
2 tablespoons of capers
2 teaspoons of olive oil
2 teaspoons of seasoned salt
1 teaspoon + one pinch of crushed black pepper
2 teaspoons of curry powder
2 teaspoons of garlic powder
1 teaspoon of thyme (dried or fresh)
1/2 cup white cooking wine
2 tablespoons of butter
Pinch of salt
Preheat oven to 375°. Place rinsed salmon in a large bowl. Add chopped garlic, one teaspoon of olive oil, seasoned salt, curry powder, and ½ teaspoon of black pepper.
Blend spices; use a brush to coat the surface of the fish.
Line a baking dish with parchment paper or foil. Place fish in the dish, top with capers and dot with butter.
Cover with foil; bake at 375° for 20 minutes, then broil uncovered for an additional 10 minutes to brown. While salmon is baking, prepare the potatoes and fennel.
Toss potatoes with olive oil, thyme, garlic powder, a pinch of salt and pepper.
Spread in a single layer on a foil-lined cookie sheet, and roast at 375° for 20 minutes, or until tender.
Cut stalks from top of the bulb, then cut off the root end.
Stand bulb on its root end to cut in half lengthwise. Cut away the tough triangular core; discard.
Cut side down, cut the bulb into ½” sections. Place sections in a bowl; toss with one teaspoon of olive oil, 1/2 teaspoon of black pepper, and a pinch of salt.
Spread in a single layer onto a foil-lined baking sheet; roast at 375° for 20 minutes until tender.
Arrange salmon on a single layer of fennel on the plate. Serve with potatoes and a green vegetable. Serves 4.
*DID YOU KNOW?
- Salmon contains proteins and nutrients which may prevent diabetes, high blood pressure, and Alzheimer’s disease. It can provide special support for joint cartilage, increase insulin effectiveness, and control inflammation in the digestive tract.
- Lemon is a natural disinfectant. Rinsing fish with lemon juice before cooking diminishes lingering bacteria as well as the fishy smell.
- Fennel is high in antioxidants and Vitamin C, both of which help boost the immune system.
- New potatoes are smaller, sweeter, and often more tender than regular-sized ones.
For your safety, keep raw fish separate from vegetables; keep your food prep area clean and dry during fish preparation, and wash hands thoroughly after handling.
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Recipe and photos, Karen Lascaris, 2016.