Apple-Dijon Salmon with Roasted Broccoli Rabe
We put fall's favorite fruit – apple – in the spotlight as a tangy topper for supple salmon, creating a dish that's replete with flavor and omega-3s.
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Serves: 4
Hands-on time: 15 minutes
Total time: 30 minutes
INGREDIENTS:
- 2 8-oz bunches broccoli rabe, roughly chopped
- 1 tbsp olive oil
- 4 cloves garlic, minced
- 1/4 tsp red pepper flakes
- 1/4 tsp plus 1/8 tsp sea salt, divided
- 1/8 tsp fresh ground black pepper
- 4 5-oz boneless, skinless wild salmon fillets
- 1 tbsp lemon juice
- 2 tsp minced fresh thyme
- 1 cup thinly sliced yellow onion
- 1 large apple, peeled, cored and thinly sliced (such as Granny Smith, Braeburn or Empire)
- 1 cup natural apple cider
- 1 tsp arrowroot powder
- 2 tsp Dijon mustard
INSTRUCTIONS:
- Preheat oven to 400°F. Bring a large pot of water to a boil. Add broccoli and cook uncovered for 1 minute. Drain and rinse with cool water. Press broccoli gently against the sides of the colander to remove excess water.
- Transfer broccoli to a large baking dish and toss with oil, garlic, pepper flakes, salt and black pepper. Place salmon over top and drizzle with lemon juice. Rub exposed salmon with thyme and sprinkle with remaining 1/8 tsp salt and black pepper. Bake for 10 to 15 minutes, until just opaque in center.
- Meanwhile, heat a large nonstick skillet on medium. Add onion and apple and cook, stirring, for 2 minutes. Stir in apple cider, cover and reduce heat to low. Simmer until onion and apple soften, about 7 minutes. Uncover.
- Remove 2 tbsp liquid from skillet and transfer to a small bowl. Add arrowroot to bowl and whisk until smooth. Add arrowroot mixture and Dijon mustard to skillet and cook, stirring, until thickened, 1 to 2 minutes.
- Divide salmon and broccoli among dinner plates and spoon apple-Dijon mixture over top salmon.
Nutrients per serving (5 oz salmon, 2/3 cup broccoli rabe, 1/3 cup apple-Dijon mixture): Calories: 352, Total Fat: 13 g, Sat. Fat: 2 g, Monounsaturated Fat: 6 g, Polyunsaturated Fat: 4 g, Omega-3s: 2,490 mg, Omega-6s: 950 mg, Carbs: 27 g, Fiber: 2 g, Sugars: 15 g, Protein: 33 g, Sodium: 285 mg, Cholesterol: 78 mg
Nutritional Bonus: Salmon is a great source of omega-3 fatty acids, which have been shown to help reduce triglyceride levels, slow the growth of atherosclerotic plaque and slightly lower blood pressure. The American Heart Association recommends at least two 3 1/2-oz servings of fatty fish – such as salmon – per week.