Wild salmon is so flavorful, it only needs a little olive oil and salt and pepper and it cooks in minutes. It's at the height of the season now, which runs from mid-May until mid-September. At other times of the year, good quality wild salmon can be found in the frozen seafood food section of the supermarket. King Salmon (also called Chinook), coho and sockeye are some of the wild salmon varieties to look for.


-- If you can't find wild salmon, farmed salmon can be used for this recipe. The flavor will be different.

-- A quick way to chop dill is to wash, dry and snip the leaves with a scissors right off the stem. Dried dill can be used.


-- Preheat oven to 425 degrees.

-- Place water for pasta on to boil.

-- Prepare and bake salmon.

-- Finish pasta dish.

Wild Salmon

Olive oil spray

3/4 pound fresh wild salmon with skin

Salt and freshly ground black pepper to taste

1 tablespoon snipped dill or 1 teaspoon dried dill


Preheat oven to 425 degrees. Line a baking tray with foil and spray with olive oil spray. Place salmon, skin side down, on tray. Spray salmon with olive oil spray and sprinkle with salt and pepper to taste. Place on middle shelf in oven for 10 minutes or until salmon is just cooked through. When a knife is inserted, the flesh should be opaque not translucent. Do not overcook. The salmon will continue to cook in its own heat when removed from the oven. Sprinkle the salmon with the dill and serve.

Per serving: 250 calories, 8 g fat, 1.9 g saturated fat, 100 mg cholesterol, 42 g protein, 0 g carbohydrates, 0 g fiber, 0 g sugars, 105 mg sodium.

Exchanges/Choices: 6 lean meat

Asparagus & Roasted Pepper Penne Pasta

1/4 pound whole wheat penne pasta

1 pound fresh asparagus, cut into 2-inch pieces (about 2 cups)

2 teaspoons olive oil

1/2 cup bottled/canned sliced roasted red pepper, drained

Salt and freshly ground black pepper to taste

Bring a large saucepan with 3 to 4 quarts of water to a boil. Add the penne pasta and boil 5 minutes. Add the asparagus and continue to boil 3 to 4 minutes or until pasta is cooked al dente. Drain leaving about 2 tablespoons of the boiling water in the pan. Add olive oil to the water in the pan and return the pasta to the pan. Toss well. Add the red pepper and salt and pepper to taste.

Per serving: 260 calories, 3.5 g fat, 0.5 g saturated, 0 mg cholesterol, 11 g protein, 50 g carbohydrates, 10 g fiber, 7 g sugars, 85 mg sodium.

Exchanges/Choices: 3 starch, 1/2 fat.


Here are the ingredients you'll need for tonight's Dinner in Minutes.

To buy: 3/4 pound fresh wild salmon with skin, 1/4 pound whole wheat penne pasta, 1 bottled/canned sliced roasted red pepper, 1 pound fresh asparagus and 1 small bunch dill (or dried dill).

Staples: Olive oil spray, olive oil, salt and black peppercorns.

From "Mix 'n' Match Meals in Minutes for People with Diabetes" by Linda Gassenheimer, published by the American Diabetes Association. Reprinted with permission from The American Diabetes Association.


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Wild Salmon with Asparagus and Roasted Pepper Penne Pasta - Healthy Recipes

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