Salmon with Tropical Fruit and Mint

by Mira

Say you think you can’t cook, but you want to make something special. Here’s a very tasty recipe for cooking newbies. Easy to make mistake-free. Pictures included.

I thought I’d make something richer this weekend, something with a little more fat and a little more taste, while still staying on the healthy side. So I turned to salmon. Remember those omega-3 fatty acids that promote cardiovascular health? That’s salmon for you. Lowers your LDL (harmful) cholesterol while raising your HDL (beneficial) cholesterol. Salmon lowers your triglyceride levels as well, makes your brain work smoothly (improves your memory, for one), and reduces the risk of cancer and arthritis. I’ve also read that omega-3 fats also help if you’re feeling fatigued. Why is omega-3 so important, so good for you? Well, because our body can’t make these healthy fats on its own, so you have to get them from somewhere. Fish like salmon, mackerel, and sardines are one good source. Another source I believe in is nuts – walnuts, for instance, are, in fact, very good for the heart and brain as well (they have not only omega-3 fats, but also vitamin E – have you noticed that your omega-3 supplements also have this combination?).

Back to our sheep: salmon with tropical fruit cocktail and a touch of mint.

Edit: I updated the ingredients and instructions below on August 21, 2012.

 

Ingredients and Instructions

Ingredients and Instructions


Prep time 30 min  -  Total time 210 min
Ingredients for 4 servings
salmon fillet (600 grams / 21 oz)  • butter (100 grams / 3.5 oz)  • 2 cans of tropical fruit cocktail (mine were 440 grams / 15.5 oz each) and the juice of 1 can of pineapple slices (565 grams / 23 oz)  • several sprigs of mint  • low-sodium salt

Instructions

1. Preheat oven to 220 degrees C / 425 degrees F.
2. Portion the salmon into eight pieces (which you can then easily remove with a turner). I got seven.
3. Spread some salt on a cutting board and rub it into the salmon pieces.
4. Melt half the butter in a frying pan.
5. When the butter has melted, add half the salmon to the frying pan. Sauté it 2 minutes (better yet, 1.5 minutes) on each side (not longer, as it will get brown and it will also come apart -- you can see in the photo mine did, which is not terrible if you eat it yourself, but not that great if you offer it to a guest).
6. In a vitro-ceramic baking dish, add half the salmon, then 1 can of tropical fruit and half the juice of 1 can of pineapple slices.
7. Place the baking dish in the oven for 50 minutes.
8. Put the remaining salmon in the fridge for the time being.
9. Cut a pineapple into slices. You will need a slice for each plate. Better make them thinner rather than thicker (a width of 1 cm / 0.4 cm should do fine), or else the flavor of the fresh pineapple will take over, overshadowing that of the buttery salmon. I cut mine too thick for the taste and quantity of salmon.
10. Wash and chop a handful of mint leaves, and have a few mint sprigs ready as well.
11. Remove the baking dish from the oven and serve with one extra slice of fresh pineapple. The fresh pineapple will cut the fat taste, even as the taste of this dish, with the combination of buttery salmon and sweet tropical fruit, is really good! Add also some chopped mint as well as a small sprig of mint.
12. Prepare the remaining salmon. Start by throwing away the melted butter, cleaning the frying pan, and melting butter again (another 50 grams / 1.75 oz).

Recipe  5.0/5 Stars (2 Votes)

Step-by-Step Pictures for this Salmon Recipe

Portion the Salmon
Portion the Salmon
© Mira at Wizzley
Rub Salmon in Low-Sodium Salt
Rub Salmon in Low-Sodium Salt
© Mira at Wizzley
Portioned Salmon Rubbed in Salt
Portioned Salmon Rubbed in Salt
© Mira at Wizzley
Sauté Salmon for 3-4 Minutes
Sauté Salmon for 3-4 Minutes
© Mira at Wizzley
Place Salmon in Baking Dish
Place Salmon in Baking Dish
© Mira at Wizzley
Add Tropical Fruit and Pineapple Juice
Add Tropical Fruit and Pineapple Juice
© Mira at Wizzley
After 50 Minutes in the Oven
After 50 Minutes in the Oven
© Mira at Wizzley
Chop Some Mint
Chop Some Mint
© Mira at Wizzley

Enjoy!

Bon Appétit!
Bon Appétit!
© Mira at Wizzley

In Conclusion

So what you get is a mix of salty and sweet and minty: VERY good. Goes nicely with some chilled strawberry-flavored rooibos tea. Enjoy!

A Short Note on the Pineapple

If you don't have fresh pineapple, serve with an extra slice of canned pineapple. If you do have time to shop for fresh pineapple, however, go for it! It's healthier (more vitamin C, so it burns more fat) and way more flavorful than canned pineapple, as you know. Your guests will appreciate your effort. Fresh pineapple doesn't cost much at all, and cutting a pineapple is easy. You don't even need an extra sharp knife, just a regular sharp one.

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Updated: 10/11/2014, Mira
 
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Mira on 05/23/2016

Yes, it's really good, and so very easy to make :)

Guest on 05/23/2016

Great article! I love salmon, this seems to be a great and light dish for me.

Mira on 09/15/2015

Yes, I've eaten quiches with those ingredients, but they're easier to make your way.

Veronica on 09/15/2015

The curried one is a MadhurJaffrey recipe and is one of our favourites of hers. She is amazingly practical.

My friend did the pastry recipe one night for us. Flaky( puff ) pastry rolled out and then a layer of salmon over half of it and a layer of wilted spinach on top of the salmon. turn the pastry over to cover it, seal it . Slash pastry on top for air holes and bake until golden. Heaven on a plate ; simply heaven on a plate. easy and quick too.

Mira on 09/15/2015

Veronica: I have never tried it in a pastry crust, but I would love to! Also never tried it curried. Thanks so much for the ideas!

Mira on 09/15/2015

Candy: Yes, I love it with pineapple too!

Veronica on 09/14/2015

ooh Mira . Salmon is my favourite fish . Ty for posting. I haven't tried it with fruit though. Yummy !

I have it curried, baked , in a pastry crust with spinach and poached in water, baked with soft cheese.

Lovely.

candy47 on 09/14/2015

Sounds cool and refreshing. I especially like the addition of pineapple instead of the standard squeeze of lemon. I'll be making this!

Mira on 08/14/2015

It's good to hear that! Just make sure you don't oversalt the salmon. :)

DerdriuMarriner on 08/13/2015

Mira, Very clear instructions and very nice images leave me super-motivated to try this recipe since I love the combination of pineapple and salmon!


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