Memorial Day came early this year, but now that the holiday is in the books, it’s time for chefs – of all skill levels – to turn their attention to grilling season.
“I love to grill at home,” said St. Luke’s Magic Valley chef Mark Owsley. “It’s a great way for the family to spend some time together.
“Food always makes everything better.”
For this e-cookbook entry, Owsley shared his Ginger-Encrusted Salmon, topped with a mango chutney.
“The mango chutney adds a sweet and spicy flair,” Owsley said.
Owsley, an avid outdoorsman, has a secret ingredient he loads up on when he can.
“There’s nothing like adding mountain air to your barbecue,” he said.
Can’t make it to the mountains? Weather not cooperating for outdoors cooking?
No problem. Owsley’s got you covered. Either way, though, timing’s the trick.
“One of the keys with salmon is making sure it’s not overcooked,” Owsley said. “Overcooked salmon gets very dry and the quality is affected.
“Cook your salmon to an internal temperature of 145 degrees and it will be moist and delicious.”
St. Luke’s Nampa Clinical Dietitian Tony Teich, RD, is a big fan of salmon – and this recipe.
“Salmon is a powerhouse protein option,” Teich said. “It is loaded with Omega 3s and healthy fats.”
Keto adherents can omit the chutney, but it’s got its benefits as well.
“The chutney has a rainbow of colors that helps bolster maximum antioxidant qualities to help ward off inflammation and disease,” Teich said.
4 – 4-ounce salmon portions
1 tablespoon crushed peppercorns
2 teaspoons grated ginger
1 ounce olive oil
Yields four servings
Nutritional information: 228 calories, 12 g fat (1.7 grams saturated fat), 98 mg sodium, 0 carbohydrates, 29 g protein.
1 cup mango, diced
¼ cup pineapple, diced into 1/4-inch pieces
¼ cup red pepper, diced into 1/4-inch pieces
¼ cup red onion, diced into 1/4-inch pieces
1 jalapeno, diced into 1/4-inch pieces
1 tablespoon brown sugar
1 tablespoon pineapple juice
1 pinch cayenne pepper
1 pinch curry powder
1 tablespoon olive oil
Sauté red pepper, red onion and jalapenos in olive oil for about one minute. Add the remaining ingredients and continue to sauté just until warm. Top salmon with about one tablespoon of chutney.
Yields 4 servings
Nutritional information: 88 calories, 3.7 g fat, 16 g total carbohydrate, 1.4 g fiber, 0.5 g protein.
Chris Langrill is a writer and copy editor for the St. Luke’s Communications and Marketing department.