Maui Girl Cooks

“One of the very nicest things about life is the way we must regularly stop whatever it is we are doing and devote our attention to eating.” Luciano Pavarotti


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Wild Alaskan Salmon

It feels good to be back in the author’s chair {actually, I usually write from the sofa} and writing again!  When I first started writing Maui Girl Cooks, I had no idea how much I would enjoy writing about food, and sharing my thoughts and recipes with all of you.  I have always enjoyed the editing process, and writing about my food passion is just such a pleasure; perhaps I should have started a blog several years ago, but I’m quite sure I didn’t have time to teach full time and write a blog.   

I’m sad that I’ve been “off the air” for so long.  I didn’t fall off the face of the earth; I wasn’t trekking around the globe; I wasn’t sick; I wasn’t struck by lightning; I didn’t stop loving everything to do with food.  No, my absence had everything to do with our computer.  The computer that we have been cursing for so long finally died.  It was acting up for quite a long time, then it finally gave up the ghost; I came home one day and it was stone cold dead.  No amount of wishing, coaxing or pressing function keys would bring it back to life.  This became the golden opportunity to ditch the Windows machine and finally become a 100% Apple household.  Score!  But there is a learning curve when you switch operating systems, so please bear with me. Writing posts on my iPhone seemed like a chore, so I didn’t.  The online physics of cooking class that I’m taking is still in session.  I did 2 weeks worth of lectures, homework and labs on my iPhone; oh my, that was interesting, but I made it through.  I’m pleased and proud that I have completed all homework and labs to a degree sufficient for a Harvard certificate of completion, once I complete my final project, which has to do with making perfect chocolate chip cookies.  I will let you know all of the details, once I have finished tweaking everything to my satisfaction.   

Since we moved to Maui, the best salmon we have eaten has been from a can {very tasty canned salmon}.  Fresh salmon of the caliber that we were accustomed to in the Pacific Northwest isn’t found in the grocery stores here; it just isn’t as fresh.  It’s a small price to pay for being warm in March.  Anyway, back in September, we had the opportunity to purchase wild Alaskan sockeye salmon. My husband happened to be talking with a nutritionist at the gym, and she mentioned that a friend would be bringing in Alaskan salmon, and asked if we would be interested in buying some.  But of course we would!  The filets were cleaned, vacuumed sealed, frozen and absolutely gorgeous!  The salmon came packed in 20 pound boxes, and we decided to buy 2 boxes.  We sold a few filets, but have been enjoying this delicious salmon several times each week.

We have prepared it a number of ways, but here is our favorite way to cook this succulent and healthy fish.

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 Baked Salmon

1 salmon filet, rinsed and patted dry, pick out any bones you can see/feel

Mayonnaise {homemade or store bought}

Salt and pepper {kosher or sea salt, freshly ground pepper}

Thai sweet chili sauce

Green onions, thinly sliced

Fresh cilantro, whole leaves or minced

Line a baking sheet with foil and spray with pan spray.  Place the salmon skin side down on a baking sheet.  Sprinkle salmon with salt and pepper.  Spread a thin layer of mayonnaise over the fish {I use a table knife to do this}.  Drizzle salmon with Thai sweet chili sauce.  Bake in a preheated 400 degree oven, until the salmon registers 140 degrees F, about 15 minutes.  You can cut into the salmon to check for doneness, but I prefer using a thermometer.  If you cut into it, make sure it is still moist in the center, as it will continue to cook once it is out of the oven.  Leaving it in the oven until it looks completely cooked {i.e. flaky} will result in salmon that is dry and overdone. Sprinkle the top with thinly sliced green onions and/or fresh cilantro when ready to serve.

The mayonnaise keeps the salmon moist, and the Thai sweet chili sauce adds a nice flavor.  The chili sauce has no redeeming qualities other than tasting good, and it is one of the few prepared foods we use.  It’s not something we eat everyday, and when we do, we don’t eat a lot of it, so we don’t feel too bad.  Call it a guilty pleasure.  We always eat some of the salmon right away, but think that it is even better the next day; it seems more moist for some reason.  As a matter of fact, the next day we like to prepare one of our favorite new creations.  It is an adaptation of the Asian Salmon Bowl that we used to order at The Harbourhouse Pub in Winslow, WA.  We have expanded upon their bowl of brown rice, fresh spinach, Asian slaw, ginger vinaigrette and wild salmon, and made something even more delectable.

Salmon with Brown Rice and Asian Flavors

Salmon Salad with Brown Rice and Asian Flavors

Cooked brown rice {of course, you can use any rice you like}

Cooked salmon

Arugula, julienned

Snow peas, cut into thin slivers {optional, but adds great crunch}

Fresh jalapeños, thinly sliced {if you like a little zest}

Green onions, thinly sliced {reserve some of the greens for the top}

Extra virgin olive oil

Citrus of some kind {I used Calamansi limes this time}

Unseasoned rice vinegar {use seasoned if you prefer}

Tamari or low sodium shoyu {soy sauce}

Salt and pepper

Toasted sesame seeds

Sliced avocado

Variations. . .

Crunch-  If you don’t have any snow peas, you can use something else to add crunch like matchstick size carrots, sliced almonds, thinly sliced cabbage, roasted peanuts or celery.

Protein- No salmon in sight?  Try some barbecued chicken, tempeh, tofu or steak.

Citrus- Calamansi lime, regular lime, lemon, orange or tangerine

Greens- arugula, romaine or some other sturdy lettuce

If your rice isn’t freshly cooked, warm it up and sprinkle with shoyu and rice vinegar.  Top the rice with greens of your choice, julienned into bite size pieces.  Toss the jalapeños, snow peas and green onions {or your favorite crunchy ingredients} on top of the greens.  Season with salt and pepper.  Top with salmon, or other protein.  Drizzle with Thai sweet chili sauce, then squeeze a good amount of citrus over all.  Shower with thinly sliced green onion tops and toasted sesame seeds.  Add some lovely green slices of ripe avocado and enjoy!

Bon appétit!


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A Favorite Lunch

Did you know. . .
. . . that sardines packed in their own oil or extra virgin olive oil are full of good for you omega-3 fats?  It is thought that just 1/2 gram of these fats can significantly reduce your risk of cardiovascular disease.  Avoid sardines packed in vegetable oils, as they are not healthy fats.

Anyone for anchovies?  How about sardines?  I know, I know, these are a couple fish that cause many people to turn up their noses.  Not me though; I love them both.  My intention was to write only about sardines, but I figured as long as we are on the subject of unpopular fishes, I may as well tell you how we like to eat anchovies.  Perhaps our way of eating anchovies will work for you as well, that is, if you want to give them a try.

Once upon a time, I too was among the myriad of folks who did not care for anchovies, as was my husband.  One rainy evening, we were eating pizza at Tony’s Pizza & Italian Restaurant, a favorite Italian restaurant of ours in Bremerton, WA.  That is the night we learned how to eat anchovies.  The secret to liking/loving anchovies on your pizza, according to our waitress, is to order them on the side.  Wow, that really makes a difference!  The salty, fishy flavor permeates the pizza if you bake the anchovies on the pizza, but if you have a little plate of anchovies on the side, it tastes pretty good.  You get an occasional salty punch from the little bits of anchovy.  We have happily eaten anchovies on our pizza ever since!

I have been eating sardines for as long as I can remember.  We had tins of sardines in our pantry when I was growing up, and I admit that even though I ate them, I thought they looked kind of gross.  My recollection is that they were not like the nice sardine filets that we eat now, which are every bit as nice looking as a beautiful piece of fresh salmon {except they aren’t pretty pink}.

Wild Planet Sardines

One of my favorite quick lunches is a “fish cracker” and a salad.  And no, by “fish cracker,” I am not referring to those fishy-shaped crackers that you are probably familiar with. . .the ones with no redeeming nutritional value.  My idea of a “fish cracker” is a Ryvita cracker with a plump, meaty and delicious sardine on top.  Of course, there are additional toppings to make it extra tasty.  This is a favorite lunch of mine because it is quick, tasty and super healthy.

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I understand if you don’t like anchovies, and don’t want to give them a second {first} chance.  But if you like fish, and haven’t gotten into sardines, I highly recommend them.  The health benefits of sardines {& anchovies} are many:

  • They are low on the marine food chain, so toxins like mercury do not accumulate in them.
  • Anchovies and sardines are chock full of healthy omega-3 fats, which impact mood, circulation, glucose, insulin metabolism, blood pressure and heart health.
  • In particular, sardines are high in protein, B vitamins, selenium, calcium, iron, magnesium, phosphorus, potassium, zinc, copper and manganese.  Talk about a powerhouse of nutrition in one little can!  They are my idea of a great “fast food!”

Sources:

The 150 Healthiest Foods on Earth, Jonny Bowden, Ph.D., C.N.S.

The Perricone Promise, Nicholas Perricone, M.D.

A simple salad of arugula {aka “rocket”} and thinly sliced onions, dressed with fresh lemon juice, extra virgin olive oil, freshly ground salt and pepper, goes well with fish crackers.  It’s one of our favorite salads.

Arugula Salad with Onion and Lemon Vinaigrette

Arugula Salad with Onion and Lemon Juice & Extra Virgin Olive Oil