Since I have been cooking and sharing recipes in the Farmers' Market Update and Recipe of the Week for over 3 1/2 years, the distribution list has grown to over 10,000 people including subscribers from across the country and in Canada. As you can imagine, many write notes with feedback or ask questions about special dietary needs. One of the more common requests is for me to include the nutritional contents of the recipes.
As much of what I cook is modified from ideas I get from magazines, cookbooks, the internet, friends and family, I don't know the exact nutritional content. It's reasonably simple to figure out fat content, but beyond that I don't have the expertise. Recently, a reader from Southern California pointed out that about 90% of the recipes on Kaiser Permanente's website are ascribed to me (since I've been doing this weekly for so long). Not only has the nutritional content for those recipes been calculated by an expert Kaiser Permanente Registered Dietitian, Sue Heikkinen, but they are organized by course and alphabetized. It is also a lot easier to use than the PDF archive available as a link on these recipes.
Go to kp.org or members.kp.org. Use the pull down menu titled "Get Health Advice". Click on "Featured Health Topics". Be sure to note for future reference all the cool links on this site as you scroll down to "Nutrition". Click this and note more cool links before you click "Recipes". Graze through them and find something seasonal to cook using at least some ingredients from your local farmers' market.
This week's incredibly fresh and tasty offering is coming to you at the tail end of the local season for one of the main ingredients, avocados, which I bought from an organic grower who came to our market from the Salinas Valley. While I used this salsa with oven roasted salmon, it would be great with other, mild, white fish or chicken breasts.
This is a great way to celebrate the late Fall markets.
Editor's note: Nutritional information for this recipe provided by Sherri Pinero, RD, CDE.
- 4 pieces salmon (check out seafoodwatch.org before shopping)
- 2 tsp ground coriander
- 2 tsp sugar
- 1/2 tsp salt
- 1 pomegranate, seeded (cut it in half, turn the halves inside out in a big bowl of water, extract the seeds with your fingers which sink and most of the white pith floats to the top. Scoop out the white stuff and drain the seeds. This is actually kind of fun. I think kids would like to do this.)
- 1/2 cup thinly sliced green onion
- 2 cloves garlic, minced
- 3 Tbsp lime juice
- 1/2 to 2 tsp finely minced jalapeño
- 2 avocadoes, cut into 1/2 inch chunks (slice them all the way around lengthwise then twist to separate the halves. Rather than digging out the pit with a knife risking puncturing through to your hand, bring the knife blade, held as usual, down firmly unto the pit then give it a twist. The pit will literally jump out of the avocado.)
- 1/3 cup coarsely chopped cilantro
- Lettuces of choice
- Lime, cut in eighths for garnish
Preheat the oven to 500 degrees. Mix the coriander, sugar, and salt. Rub the mixture on the tops of the salmon fillets. Mix the pomegranate seeds, green onions, lime juice, garlic, and jalapeño in a bowl. Taste for "heat" and salt. Gently fold in the avocadoes and cilantro. If you aren't going to use it within thirty minutes, put plastic wrap against the surface then tightly cover. Spray a baking sheet with cooking spray. Place the salmon fillets skin side down. Roast them for 13 - 15 minutes. The thickness of the fillets will determine the cooking time. Meanwhile, thinly slice lettuce leaves and arrange artfully on each plate. Top with salsa, then salmon and garnish with more salsa, a lettuce leaf, and lime wedges.
Nutrition information (per serving)
- Calories: 332
- Fat: 20 g
- Cholesterol: 38 mg
- Sodium: 354 mg
- Potassium: 1012 mg
- Fiber: 7.6 mg
- Sugar: 9.6 g
- Protein: 21 g
- Sodium: 354 mg