Fresh-grilled Salmon with an Extra Healthy Secret

Eating well is one of the most powerful ways to support long-term health, but that doesn’t mean meals have to be bland or boring. With the right ingredients and thoughtful pairings, food can deliver both essential nutrients and bold, satisfying flavour. This grilled salmon with prune chutney is a perfect example of how nutritious choices can also be tasty and enjoyable.

The salmon is rich in omega-3 fats, which support heart health. The nutrients in the salmon and prunes, including protein, vitamin D, vitamin K and boron, work together to support bone health. And the prunes’ fibre and antioxidants support gut health, too. It’s a winning combination that tastes as good as it looks.

Grilled Salmon with Prune Chutney

Prep time: 10 minutes
Cook time: 1 hour
Servings: 4 portions

Ingredients:

• 4 skin-on salmon fillets (675 g/1.5 lbs total)
• 2 tbsp (30 ml) extra virgin olive oil, divided
• 1 onion, chopped
• 2 tbsp (30 ml) brown sugar
• ¼ cup (60 ml) wine vinegar
• 3 tbsp (45 ml) orange juice
• 1 apple, peeled, cored and finely diced
• 1 cup (250 ml) California prunes, chopped
• 1 tbsp (15 ml) fresh grated ginger
• ½ tsp (2.5 ml) cinnamon
• 1/8 tsp (0.75 ml) nutmeg
• 1 cup (250 ml) water
• Pinch salt
• Pinch black pepper

Directions:

For the chutney:

• Add 1 tbsp (15 ml) olive oil to a pan set over medium heat.
• Add onion and cook until softened, about 5 minutes.
• Add brown sugar, vinegar and orange juice.
• Simmer for 5 minutes. Add apple, prunes, ginger, cinnamon and nutmeg.
• Cook on low heat for about 30 minutes, stirring often.
• Add water as needed, using ¼ cup at a time so chutney stays jammy and moist.
• Set aside.

For the salmon:

1. Sprinkle flesh side of salmon with salt and pepper.
2. In a large nonstick skillet, heat remaining 1 tbsp (15 ml) oil over medium heat.
3. Cook salmon skin side down, about 10 minutes, or until skin is crisp.
4. Turn and cook until fish flakes easily with a fork, about 3-4 minutes (total cooking time is 10 minutes per inch of thickness).
5. Add 1 to 2 tablespoons of prune chutney to each salmon fillet and serve.
6. Save extra chutney in the refrigerator.

You can find more healthy recipes at californiaprunes.ca.

Photo & Source: (NC) newscanada.com