Do Salmon and Blueberries Go Together?

 

Baked salmon fillet with blueberries.

Contrary to popular belief, salmon and blueberries do taste great together, despite one being a fruit and the other living in the sea. In case you were wondering, here are a few easy to prepare recipes that you can try that include salmon and blueberries.

Salmon with Blueberry Balsamic Glazing

Ingredients:

  • 12 cup fresh blueberries (optional)
  • 5-6 fresh thyme sprigs
  • 1 tbsp. sugar (granulated)
  • 1 tablespoon balsamic vinaigrette
  • Lemon juice, 2 tsp.
  • 12 teaspoon salt, split
  • 14 tsp. ground black pepper 4 (4-5 oz.) salmon fillets

Instructions:

  • Add the blueberries, thyme, sugar, balsamic vinegar, lemon juice, and 14 tsp. of salt to a small sauce saucepan. Place on a medium heat setting. Cook, stirring periodically, for 15 minutes. The juices from the blueberries will be released. The sauce will thicken and decrease.
  • Meanwhile, position an oven rack 6 inches away from the broiler. Preheat the broiler in the oven to high. Optional: Aluminum foil should be used to line a baking pan.
  • Using paper towels, pat the salmon fillets dry. Season the fish on both sides with a sprinkle of salt and pepper.
  • Place the fish on the baking sheet with the skin side down.
  • Brush the salmon with a thin coating of the blueberry glaze. Cook the fish for three minutes under the broiler. Apply a second thin coat of glaze on the fish. Return to the oven for another 3-5 minutes under the broiler. The salmon should flake when poked with a fork after cooked, but not be dry.

Agrodolce Blueberries with Salmon

Ingredients:

  • 6 wild king salmon fillets (8 oz.)
  • Baking sheet with vegetable oil
  • 2 shallots, peeled and cut very thinly
  • A half-cup of white wine
  • White wine, 2 teaspoons vinegar
  • 4 fresh thyme sprigs
  • 2 cinnamon sticks, half-broken
  • A third of a cup of blueberries
  • 4 tbsp. butter (unsalted)
  • Honey (two tablespoons)
  • Peppercorns
  • Sea salt, as required

Instructions:

  • Run your fingers through the salmon to pull out the pin bones. Season the fish with salt and pepper and set aside to rest at room temperature.
  • Preheat the oven to 400 degrees Fahrenheit. A big baking sheet should be oiled.
  • Simmer the wine, vinegar, and thyme, with the cinnamon and shallots, and a sprinkle of salt in a medium saucepan over low heat for 15 to 20 minutes, or until most of the liquid evaporates.
  • Toss in the blueberries, butter, and honey; simmer for 2 to 4 minutes, or until the berries soften, and the sauce becomes pink.
  • Place the fish on a baking pan and bake it. Season fish with pepper after spooning berry mixture over it. Bake for 8 to 10 minutes for medium-rare, or until salmon is cooked to your liking.

Grilled Salmon with Blueberry Sauce

  • 12 cup blueberries, fresh or frozen
  • 14 cup onion, finely chopped
  • 1 garlic clove, minced
  • 1 teaspoon extra virgin olive oil
  • 2 tbsp. balsamic vinegar or apple cider vinegar
  • 1 tablespoon brown sugar (packed) or brown sugar replacement (see Tip) = 1 tablespoon brown sugar
  • 1 teaspoon freshly grated ginger
  • 12 teaspoon lemon peel, coarsely shredded
  • Spray for cooking
  • a quarter teaspoon of salt
  • 1/8 teaspoon pepper, ground
  • 1 teaspoon fresh chives, chopped

Instructions:

  • If frozen, defrost the fish and blueberries, and in a small saucepan, sauté the onion and garlic in high oil for approximately 3 minutes, or until softened. Combine the vinegar, ginger, lemon peel, and blueberries in a large mixing bowl. Bring to a boil, then turn off the heat. Cook for 15 minutes until the sauce has thickened.
  • In the meantime, rinse the salmon and wipe it dry. Spray the salmon lightly with cooking spray and season with pepper and salt.
  • Place the salmon immediately over medium embers on the rack of an uncovered grill. Before placing the fish on the grill, cover the grate with foil if desired. Grill for 6 minutes, rotating once halfway through cooking, or until salmon flakes readily when checked with a fork.
  • Serve the salmon with the blueberry sauce on top. Sprinkle with chives if desired.

Salmon Nutritional Facts:

Carbs

Carbohydrates, including fiber and sugar, are naturally absent in salmon.

Fats

Salmon (uncooked) contains 5.4 grams of fat per 3-ounce serving. About 1.5 grams of this comes from healthy omega-3 fatty acids like EPA and DHA. Saturated fat accounts for less than 1 gram. Salmon has a different fatty acid composition, which varies in wild and farm-raised salmon. The fat level of farmed salmon is greater

Protein

Wild-caught salmon has 17 grams of protein. Farm-raised salmon provides somewhat less protein by weight due to its higher fat content. Salmon, on the other hand, is a great protein source that contains all of the necessary amino acids that our systems require.

Minerals and Vitamins

Salmon is high in vitamin A and a variety of B vitamins. It’s one of the few natural vitamin D sources. Salmon is also high in other essential minerals, including zinc, selenium, phosphorus, potassium, and magnesium, among other minerals. In addition, canned salmon is high in calcium.

  • Calories: 121
  • Fat: 5.4g
  • Sodium: 37.4mg
  • Carbohydrates: 0g
  • Fiber: 0g
  • Sugars: 0g
  • Protein: 17g

Blueberries Nutritional Facts

Carbs

Raw blueberries provide around 21 grams of carbs per cup. It also contains about 4 grams of fiber. Despite the fact that a cup of blueberries has 15 grams of total sugar, its glycemic load, which determines how much food raises blood sugar levels, is less than 10, which is considered modest. Blueberries are cholesterol-free.

Protein

Blueberries have a very low protein content.

Minerals and Vitamins

Blueberries are high in vitamins C and K, and manganese, which aids the body’s digestion of cholesterol and other nutrients like carbs and protein.

2 Vitamin K is essential for blood clotting and strong bones.

Calories

One cup of fresh blueberries (148g) has 84 calories, with 91 percent of the calories coming from carbohydrates, protein, and fat.

  • 84 calories.
  • 0 g of cholesterol.
  • 1 g of protein.
  • 49 g of fat.
  • 45 g of carbohydrate.
  • 6 g of dietary fiber.
  • 74 g of total sugars.

Read more here: Different Types of Blueberries | Blueberries Harvesting Guide – Do Blueberries Come Back Every Year? | Blueberries Growing Guide – Do Blueberries Grow on Vines? | Blueberries Growing Guide – Do Blueberries Need Full Sun? | Blueberries Harvesting Guide – Should You Refrigerate Your Blueberries?

Similar Posts