Seared Salmon, Morels & Fava Beans with Green Goddess Sauce

Seared Salmon, Morels & Fava Beans with Green Goddess Sauce

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From: EatingWell Magazine, May/June 2016

The creamy, herbed sauce that accompanies this healthy salmon recipe is so delicious, you'll want to dip everything in it. It can be hard to find fresh morel mushrooms; to rehydrate dried morels, soak in 1 cup boiling water for 20 to 30 minutes. Remove the mushrooms and strain the liquid through a fine sieve to remove any grit.

Ingredients 4 servings

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  • Green Goddess Sauce
  • ½ cup low-fat plain yogurt
  • 3 tablespoons extra-virgin olive oil
  • ½ cup fresh parsley
  • ¼ cup packed fresh basil
  • 2 tablespoons chopped fresh chives
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
  • 2 tablespoons chopped fresh tarragon
  • 1 tablespoon lemon juice
  • 1 anchovy fillet
  • ¼ teaspoon fine sea salt
  • ⅛ teaspoon ground pepper
  • Salmon & Vegetables
  • 8 ounces fresh morels, trimmed, or 1 ounce dried morels, soaked
  • 1 pound wild salmon (preferably wild Alaska; see Tips), skin-on, cut into 4 portions
  • ½ teaspoon fine sea salt, divided
  • 2 tablespoons extra-virgin olive oil, divided
  • 3 cups shelled fresh fava beans (from about 2 pounds unshelled) or shelled edamame (thawed if frozen)
  • 1 clove garlic, minced
  • ¼ teaspoon ground pepper, or to taste
  • ½ cup low-sodium mushroom broth or soaking liquid
  • ¼ cup chopped mixed fresh herbs, such as parsley, dill and/or tarragon

Preparation

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  1. To prepare sauce: Combine yogurt, 3 tablespoons oil, parsley, basil, chives, dill, mint, tarragon, lemon juice, anchovy, ¼ teaspoon salt and ⅛ teaspoon pepper in a blender. Puree until very creamy and bright green.
  2. To prepare salmon & vegetables: If using fresh morels, briefly swish in a large bowl of tepid water. Drain and repeat to remove all the dirt. Gently but thoroughly pat dry; halve if large.
  3. Pat salmon skin very dry with a paper towel. Sprinkle the flesh with ¼ teaspoon salt. Heat 1 tablespoon oil in a large cast-iron skillet over medium-high heat until shimmering. Swirl the oil to coat the pan, then add the salmon, skin-side down. Using a spatula, gently press on the salmon to keep the pieces relatively flat; cook until the skin begins to crisp, 2 to 3 minutes. To check it, lift up the fish and carefully touch the skin: it will be firm if it's crispy. Turn the fish over and cook until just cooked through, 1 to 3 minutes more (see Tip). Carefully transfer to a clean plate.
  4. Reduce heat to medium. Add the remaining 1 tablespoon oil, fava beans (or edamame), morels, garlic, pepper and the remaining ¼ teaspoon salt. Cook, stirring, for 2 minutes. Add mushroom broth (or the soaking liquid, if using dried morels); cook until most of the liquid has evaporated, 2 to 3 minutes. Stir in mixed herbs. Remove from heat.
  5. Serve the salmon on the sauce with the vegetables.
  • All wild salmon—and now some farmed—is considered a sustainable choice. For farmed, ask for fish that's raised in land- or tank-based systems. For more information about sustainable seafood, go to seafoodwatch.org.
  • Salmon is easy to prepare and make absolutely gorgeous once you know how to cook it properly. The fillets cook fast and continue to cook when off the heat. For the best texture, cook about 3 minutes per ½ inch of thickness. Check the doneness with an instant-read thermometer (it should be about 130°F) or peek into the thickest part of the flesh with a fork—it should be just opaque.

Nutrition information

  • Serving size: 3 oz. salmon, ½ cup vegetables & ¼ cup sauce
  • Per serving: 540 calories; 24 g fat(4 g sat); 18 g fiber; 46 g carbohydrates; 44 g protein; 364 mcg folate; 56 mg cholesterol; 23 g sugars; 0 g added sugars; 2,085 IU vitamin A; 26 mg vitamin C; 221 mg calcium; 7 mg iron; 388 mg sodium; 1,331 mg potassium
  • Nutrition Bonus: Folate (91% daily value), Vitamin C (43% dv), Vitamin A (42% dv), Iron (39% dv), Calcium (22% dv)
  • Carbohydrate Servings: 3
  • Exchanges: 2 starch, ½ vegetable, 5 lean meat, 3½ fat

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