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Salmon with Cucumber Grape Salsa

Serves 4


    Salmon with Cucumber Grape Salsa

    This all-in-one recipe has a lot going for it. It brings together a myriad of flavours and textures to awaken your palate, but it also might just bring a smile to your face. The salmon in this recipe packs a punch of omega-3 fatty acids, which research has shown can improve your overall mood.



    Instead of salmon, you can substitute any protein you like in this recipe. Chicken breast, a different fish, and even pan-fried tofu are all delicious options.


    Salmon with Cucumber Grape Salsa


    • 3 Persian cucumbers, chopped
    • 1 1/2 cups (350 mL) chopped red grapes
    • 1 small jalapeno, finely diced
    • 3 Tbsp (45 mL) lemon juice, divided
    • 1 Tbsp (15 mL) extra-virgin olive oil
    • 1 Tbsp (15 mL) chopped fresh dill
    • 1/2 tsp (2 mL) kosher salt, divided
    • 1 1/2 tsp (7 mL) grapeseed oil
    • 1 small yellow onion, peeled and chopped
    • 2 1/2 cups (625 mL) frozen peas
    • 3 cups (750 mL) packed baby spinach
    • 1/2 cup (125 mL) no-salt-added vegetable stock or homemade vegetable stock
    • 1/4 cup (60 mL) loosely packed fresh mint leaves
    • 1 tsp (5 mL) lemon zest
    • 4 - 6 oz (170 g) skin-on salmon fillets
    • Freshly ground black pepper, to taste
    • 1 cup (250 mL) dry white wine
    • 1/2 cup (125 mL) water


    Per serving:

    • calories464
    • protein42g
    • fat20g
      • saturated fat3g
      • trans fat0g
    • carbohydrates29g
      • sugars16g
      • fibre6g
    • sodium488mg



    Preheat oven to 400 F (200 C).


    In medium bowl, combine together cucumber, grapes, jalapeno (include the seeds if you like spice), 1 Tbsp (15 mL) lemon juice, olive oil, dill, and 1/4 tsp (1 mL) salt. Set salsa aside at room temperature, tossing occasionally, while you make the rest of the dish.


    In medium saucepan, warm grapeseed oil over medium heat. Add onion and cook, stirring often, until starting to brown, about 10 minutes. Stir in peas, spinach, and stock. Bring to simmer, let cook for 1 minute, then transfer to food processor along with mint, remaining 2 Tbsp (30 mL) lemon juice, and lemon zest. If you would like pureu0301e to be a little looser, add up to 1/4 cup (60 mL) more stock or water.


    Meanwhile, arrange salmon fillets in bottom of lidded casserole pan large enough to accommodate them in a single layer. Season with remaining 1/4 tsp (1 mL) salt and black pepper, to taste. Pour wine and water around fish, cover, and bake until salmon is opaque, about 12 minutes.


    Divide pea pureu0301e among serving plates or shallow bowls. Top with salmon and cucumber grape salsa.



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    B12-rich mussels are a very good and economical source of protein and iron. Steamed mussels are a classic way to enjoy seafood—and so is this rich, aromatic broth of tomato, fennel, and saffron. Be sure to allow saffron to fully infuse to get the full flavour benefit, and finish off the dish with the fragrant fennel fronds. Sustainability status Farmed mussels are considered highly sustainable due to their low impacts on the environment. They are easy to harvest, require no fertilizer or fresh water, and don’t need to be fed externally, as they get all their nutritional requirements from their marine environment. Mussel prep Selection: Look for mussels with shiny, tightly closed shells that smell of the sea. If shells are slightly open, give them a tap. Live mussels will close immediately. Storage: Keep mussels in the fridge in a shallow pan laid on top of ice. Keep them out of water and cover with a damp cloth. Ideally, consume on the day you buy them, but within two days. They need to breathe, so never keep them in a sealed plastic bag. Cleanup: In addition to being sustainable, farmed mussels tend to require less cleaning than wild mussels. Most of the fibrous “beards” that mussels use to grip solid surfaces will have been removed before sale. But if a few remain, they’re easily dispatched: grasp the beard with your thumb and forefinger and pull it toward the hinge of the mussel and give it a tug. Afterward, give mussels a quick rinse and scrub away any areas of mud or seaweed, which, with farmed mussels, will require minimal work.