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Nutrition Facts
Serving Size 1 (204g) Recipe makes 4 servings The following items or measurements are not included below: 2 tablespoons balsamic vinegar
Calories 225
Calories from Fat 107		(47%)
Amount Per Serving		%DV
	Total Fat 11.9g	18%
	Saturated Fat 1.8g	8%
	Monounsaturated Fat 6.3g
	Polyunsaturated Fat 3.0g
	Trans Fat 0.0g
Cholesterol 59mg		19%
Sodium 207mg		8%
Potassium 525mg		15%
Total Carbohydrate 3.0g		1%
	Dietary Fiber 0.9g	3%
	Sugars 1.8g
Protein 23.3g		46%
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Broiled Salmon With Tomatoes and Capers

Recipe #374074 | 25 min | add private note

⁽⁰⁾ RATE IT NOW Print Recipe

By: kellymbrown
May 24, 2009

If you're like me, there is nothing more annoying than having to thaw frozen fish in the fridge for 24 hours before cooking it. I went hunting for a recipe that would allow me to start with frozen fish fillets... found a great one online at the San Diego Union-Tribune. From the article: "If I could forget planning ahead, store salmon in my freezer and not even have to thaw it before popping it under the broiler, the bottom line would be more good-for-you fish consumed at my house. Here are just a few things to keep in mind: It's better to cook the frozen fish plain and then add a sauce or topping later, as most sauces won't stand up to the high broiler heat. A brush of oil keeps the fish moist, but choose a heat-tolerant oil such as soybean, safflower or peanut oil. Don't use olive oil."

SERVES 4 (change servings and units)

Ingredients

cooking spray
1 lb frozen salmon fillet or frozen salmon steak, about 1 inch thick
1 teaspoon soybean oil or safflower oil or peanut oil, for brushing fish
1/4 cup white wine, such as chardonnay (for a dish without alcohol, substitute 1/4 cup apple juice)
2 tablespoons extra virgin olive oil
2 tablespoons balsamic vinegar
2 tablespoons drained capers (or 2 tablespoons chopped green or black olives)
2 medium ripe tomatoes (for about 1 1/4 cups diced)
salt and black pepper, to taste

Directions

1
Place an oven rack 4 to 5 inches from broiler element. Place a second oven rack in lower third of oven. Turn on the broiler. Line inside of broiler pan with foil (for easier cleanup). Spray rack of broiler pan with cooking-oil spray. If necessary, rinse frozen salmon with warm tap water so you can remove any packaging. Pat fish dry with paper towels, and place it skin side down on the broiler rack.
2
Brush top of fish lightly with soybean, safflower or peanut oil. Place under the broiler, 4 to 5 inches from heating element, and broil for 5 minutes. Meanwhile, in a 2-cup glass measure or small bowl, mix together the wine, olive oil, vinegar and capers. Set aside.
3
When the salmon has broiled 5 minutes, remove it from oven, and turn it skin side up. Brush skin side lightly with oil. Continue to broil until the skin has browned, about 2 to 3 minutes. Turn off the broiler, and turn the fish back over to skin side down. Return the fish to the oven on the lower rack in the bottom third of the oven.
4
Turn oven to the bake setting at 400 degrees, and bake until fish just flakes with a fork and is almost (but not quite) opaque throughout, 8 to 12 minutes, depending on thickness of fish. (Do not overcook. The fish will continue to cook when removed from the oven.).
5
While fish bakes, cut tomatoes into 1/2-inch dice. Add tomatoes and their juices to wine mixture. Season with salt and pepper. Stir well and set aside. Remove fish from oven and let it stand 3 minutes. To serve, cut fish into four pieces, remove skin, and place on plates. Stir wine mixture and spoon some over each piece of fish.
6
All ovens are a bit different, so watch your fish closely as it cooks. When in doubt, remove it from the oven and test it with a fork or knife tip. Stop cooking when the fish flakes easily and is not quite opaque (done) throughout, as it will continue to cook when removed from the oven.