Updated: May 26, 2021
Check out this super delicious salmon recipe created by our very own coach, Ariel Richards!
Wild Caught Pacific Salmon is a rich, decadent fish that can be enjoyed in many forms- however these filets are one of my favourite. The extra step of adding a textured crust makes the meal seem much fancier, with not a lot of extra work. As always, sourcing is so important when choosing your meal sources. Always pick wild salmon, never farmed, which only comes from the Pacific Ocean. Also, because salmon is so rich in those healthy fats and oils we are seeking, you want to keep the rest of the meal fairly simple and supportive, always avoiding starchy carbohydrates if possible. A nice pairing is a simple bed of mixed leafy greens, combined with the creamy leek sauce.
Prep Time: 15
Cook Time: 12
4 Tablespoons coconut oil, divided
2 medium leeks, halved lengthwise and thinly sliced
3 Tablespoons of fresh lime juice
1 cup coconut milk
1 cup sliced almonds, chopped
¼ cup chopped fresh dill
½ teaspoon sea salt
¼ teaspoon ground black pepper
⅓ cup coconut flour
1 pound wild caught Pacific salmon filet (or 4 smaller, 6-8 ounce pieces)
1 large pastured egg, beaten
There are three elements to this meal. First is the preparation of a sauce, next the salmon crust and finally the bed of greens. The sauce is tangy and almost sweet, which compliments the sweet, rich flavours of the salmon and almonds. Finally the bitter greens add an extra layer f depth, bringing the meal together as one that is quite sophisticated, while also being a quick and easy preparation on a weeknight.
To begin, chop the leeks, separating the green tops from the white part, reserving the tops for a soup or broth if you like. Next, slice the leek stems lengthwise and then into thin slices so that they will cook through and soften quickly. Add 2 Tablespoons of coconut oil to a medium saucepan over medium high heat. Add the leeks, sauteing for 2 minutes, then lower the heat, cover the leeks and allow them to cook another 10 minutes or so until the are quite tender- stir them occasionally so they keep their translucent colour and do not brown to much- you want a nice white sauce.
While the leeks are cooking, you can prepare the almond crust. Crumble the almond slices in your hands- you want some smaller pieces, but many much smaller. Chop the dill so it is very fine and zest the outside of a lime. Mix all this together with the sea salt and pepper, and smooth out on a plate.
Once the leeks are soft, turn up the heat to medium and add the lime juice, stirring continuously until the liquid evaporates after about a minute. Now, pour in the coconut milk and allow it to come to a simmer so it reduces slightly, which will take about 2 minutes. Stir in sea salt and pepper to taste. You can now leave the sauce for the flavours to meld while you focus on the salmon.
This may be complicated if it is a new concept for you- but for those home chefs who like to bread and fry things, this will be a similar, healthier version! You are going to need three large plates and a bowl. First a plate with the coconut flour, spread evenly. Next a shallow bowl, with one egg, stirred together to combine the yolk and white. Finally, the almond crust that you have prepared and an empty plate for your finished salmon masterpieces.. Once you have your work station prepped, take out the salmon filet and rinse it well, then pat dry. If you have one large piece, cut it into 3 or 4 smaller pieces so they are portioned to serve.
One piece at a time, you will first dredge the salmon through the coconut flour, coating the three exposed flesh sides. If you got a skinless piece, simply coat all four sides. Next pass the piece through the egg, coating only the sides to be crusted (not the skin). Finally press the egg coated salmon into the almond coating, pressing pieces up onto the sides to make an even crust, then gently place it skin side down on the last plate. Repeat with each piece.
Now that the sauce has cooled slightly, pour it into your blender and whip it into a silky cream. At this point, if you like, you can pour the sauce through a fine mesh sieve to get rid of the leek fibers, but I prefer to keep it in as it is very beneficial in our digestive systems.
Heat a frying pan to medium high, and add the remaining 2 Tablespoons of oil, tossing the pan to coat. Once hot, add each piece of Salmon, crusted side down first. Cook for 5 minutes this way, until crust is golden brown. Using a pair of tongs, turn each piece one at a time to brown the slimmer sides of the salmon, and finally, turn each onto it’s back to cook for 5 more minutes.
Simultaneously, in another frying pan or wok, heat it to medium high. Add a bit of cooking oil or water, along with your mixed dark leafy greens (I used baby beet greens and bok choy.) Stir continually, just ‘scaring’ them over the heat for a couple minutes, then plate them.
When the salmon is cooked, place each piece on a plate on top of the greens. Finally, finish the plate by pouring some cream sauce onto the plate for dipping the greens and fish. You have created a gorgeous, healthful dinner, and a new dinner party favorite. Enjoy!
Source: Ariel Richards, getwildfit.com