Thursday, January 21, 2010

Mustard-Crusted Salmon, Broccoli, & roasted Potatoes$ 8.44

Oh, and all Jillian night!  YES!

The mustard-crusted salmon takes but 20 minutes, so start with the

Rosemary Roasted Potatoes ($1.95)...

4 medium baking potatoes (or equivalent in red potatoes) ($1.25)
2 Tbsp Olive Oil (.50)
salt (.05)
Fresh Ground Pepper (.05)
Rosemary (.10)

Wash and cube 4 baking potatoes into about 1x1 squares.  Toss with 2 Tbsp oil, a touch of salt, a few grinds of pepper, and some fresh rosemary or dried if it's all you have.  Place on a dark baking sheet, seperate the potatoes so they are only minimally touching, and bake at 450 degrees for about 20 minutes.

Actually, the next thing you'll do is to start the
Broccoli with Caramelized Onions and Almond slices. ($1.90)

3 Tbsp almond slices ($3.47 fo 12 oz, we used 1/2 oz = $.15)
2 tsp. olive oil (.20)
1 cup medium size peices onion (.20)
1/4 tsp salt (.05)
4 cups broccoli florets (1.19)
2 tsp balsamic vinegar (.10)

Toast almond slices in a medium, dry skillet over medium-low heat, stirring constantly until lightly browned 2-3 minutes.  Transfer to a small bowl to cool.

add oill to the pan and heat over medium heat.  Add onion and salt, cook, stirring occasionally and adjusting heat as necessary, until soft and golden brown... be patient, use lower heat that you'd think ... 15-20 minutes! (Barbara would add a touch of brown sugar after about 10 minutes to really caramelize the onions - maybe 1 tbsp).

while the onions are caramelizing in their own beautiful sugars, steam broccoli until just tender, 4-6 minutes.  Transfer to a large bowl.  Add the nuts, onion, vinegar, and pepper.  Toss and serve immediately.

Ahhh, the recipe you've all been waiting for...
Mustard-Crusted Salmon - $4.60

1 lb salmon fillets (3.99)
1/4 tsp salt (.05)
fresh ground black pepper (.05)
1/4 cup reduced fat sour cream (.15)
2 tbsp stone ground mustard (.25)
2 tsp lemon juice (.10)

Line a broiler pan or baking sheet with foil, coat it with cooking spray

Place salmon pieces, skin-side down if skin is still on, on the prepared pan.  Season with salt and pepper.  Combine sour cream, mustard, and lemon juice ina  small bowl.  Spread evenly over the salmon.

Broil the salmon 5 inches from the heat source until it is opaque in the center 10-12 minutes.
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So, to make this all work in one oven, after the potatoes have been in at 450 degrees for 10 minutes, crank the oven heat up to broil (it's only 100 degrees hotter), and throw the salmon under the broiler.  The mustard won't "crust" if you don't broil it.  So long as the potatoes aren't sitting right on top of the broiler (in my gas oven I'll have them near the top) they won't burn.  Just remember to turn them every five minutes...and take them out if they start to get too done.

1 comment:

  1. Honest food reveiw:
    YUMMY potatoes, again, Mommy! I love it when you make these (honestly, from the kid who wouldn't eat potatoes AT ALL prior to the onset of the project!
    Unfortunately I didn't quite time everything perfect with my picture taking, so our fish cooled a bit too much. And, I didn't thaw the fish long enough, so my fish had a touch of rare salmon in the middle. Well thawed salmon would not have had that issue. I'll take better care to describe the thawed state in my directions next time.
    But, it's a beautiful plate of food, and very nutritious too!