Salmon with Blueberries

This salmon with blueberries recipe is a show-stopper! Everyone loves this unusual and delicious recipe - the rich blueberry sauce pairs beautifully with the moist salmon. It’s a delightful and unexpected combination.

Salmon with blueberries and white wine on a bed of mixed greens. A healthy lunch or dinner recipe.

The Benefits of Salmon

Salmon is an amazing source of omega-3 fatty acids which lower your risk for heart disease and cancer. It’s a great source of protein and it’s endlessly versatile. It’s also a good fish for people who are picky about seafood - I think it’s the least ‘fishy’ tasting fish.

Choosing the Best Salmon

There are a few kinds of salmon you can buy - there’s King (rich and buttery and the most expensive), Sockeye (redder flesh, from the Northern Pacific), Coho (reddish-orange color, cheaper than King or Sockeye), and Pink (best eaten fresh the day its caught or as canned meat). You can also buy wild caught or farmed salmon. To check the sustainability level of your salmon, consult the Monterrey Bay Aquariums’s Seafood Watch (you can also download it as an app for ease of use at the grocery store).

No matter which type of salmon you purchase, you should check for the following:

  • Moist flesh - if the fish is dry it means its been handled improperly or its past its prime

  • Bright flesh - you want the color of the fish to be deep, pale flesh indicates aging

  • No brown spots - these indicate aging

  • No fishy smell - salmon should have a light sea smell but should not smell fishy - if it smells strongly it is past its prime

How to Know When Salmon is Done Cooking

Usually a salmon fillet will take from 6 to 8 minutes to cook fully (unless it’s cooking in a sauce - like this recipe). Salmon will go from red/raw to opaque/pink as it cooks. Salmon that is perfectly cooked through will flake, but still maintain moisture. The USDA recommends salmon be cooked to a temperature of 145 degrees Fahrenheit (you can check this with an instant read thermometer).

Salmon with blueberries and white wine on a bed of mixed greens. A healthy lunch or dinner recipe.
Salmon with blueberries and white wine on a bed of mixed greens. A healthy lunch or dinner recipe.

I hope you'll give this salmon recipe a go - it's really a delicious and unique dish. There's enough sauce when it's topped with the blueberry mixture that it poaches, as well as bakes, in the oven. So, the salmon ends up incredibly smooth and flavorful. Enjoy!


Yield: 2 servings
Author: This Healthy Table

Salmon with Blueberries

This salmon with blueberries recipe is a delicious and unique dish!
prep time: 5 Mcook time: 35 Mtotal time: 40 M

ingredients:

  • 10-ounce salmon fillet
  • 1/2 medium yellow onion, diced
  • 1 cup white wine
  • 1 1/2 tablespoons white wine vinegar
  • 1 cinnamon stick
  • 1 cup blueberries
  • 2 tablespoons butter
  • 1 tablespoon honey
  • 4 cups mixed greens

instructions:

How to cook Salmon with Blueberries

  1. Remove salmon from the refrigerator and sprinkle it with salt. Preheat the oven to 400 degrees F (200 C).
  2. Combine the onion, white wine, vinegar, and cinnamon stick in a medium pot and bring to a simmer over low heat. Cook for 10 minutes - most of the liquid should be evaporated.
  3. Add the blueberries, butter, and honey to the wine mixture and cook to 3 to 5 minutes, or until the blueberries are a dark pink.
  4. Place salmon in a baking dish and cover with the blueberry mixture. Bake for 8 minutes.
  5. Add mixed greens to a large plate, drizzle with a few tablespoons of the blueberry sauce, and place salmon and blueberries on top.
  6. Serve immediately.

This recipe is adapted from Melissa Clark's phenomenal Salmon with Agrodolce Blueberries in the New York Times. I have never made a Melissa Clark recipe that didn't turn out well.


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