CHEF JEFF: One Byte At A Time — Baked Wild-Caught Salmon

Salmon is one of the most popular choices in the fine restaurants of the world when it comes to fish. And it’s no surprise that it’s also the favorite fish on American dinner plates.

But did you know that you are much better off eating the wild-caught version as compared with those that are raised on fish farms?

Wild-caught salmon is one of those “super green” seafoods that comes from the least-pressured habitats, is free of industrial pollutants such as dioxin and mercury and also contain the highest levels of healthy omega-3 fatty acids.

It used to be that it was hard to find wild-caught salmon in supermarket, but that has changed the past few years. Major chains such as Target have abandoned farm-raised salmon, and many local grocery stores have followed suit.

At our friendly neighborhood, both kinds of salmon are available, but it’s the healthier wild-caught variety that we purchase. One of the best deals is the two-fillet packages of frozen salmon that is perfect for Therese and me, especially when combined with a tasty vegetable such as asparagus and maybe a baked potato and salad.

Here’s my favorite salmon recipe. The fillets are baked in the oven in a light sauce made up of white wine, lemon juice and olive oil and seasoned with shallots, garlic, dill, salt, pepper and McCormick Salmon Grill Mates Seasoning. It’s also sweetened a bit of brown sugar.

Baked Wild-Caught Salmon
2 4- to 5-ounce wild-caught salmon fillets
2 or 3 shallots, diced
1 or 2 garlic cloves, diced
¼ cup white wine
2 to 3 tablespoons lemon juice
2 tablespoons olive oil
2 to 3 tablespoons brown sugar
2 teaspoons fresh dill or dill weed (optional)
Salt and pepper to taste
2 teaspoons McCormick Salmon Grill Mates Seasoning
Place salmon and wine, lemon juice and oil olive in Dutch oven. Sprinkle on shallots, garlic and dill. Season with salt, pepper and salmon seasoning and then brown sugar. Bake in oven preheated to 350 degrees for 45 minutes to 1 hour. Serve with vegetable such as asparagus and baked potato.

Published by

Jeff Tiedeman

About Chef Jeff Name: Jeff Tiedeman, former Grand Forks Herald food editor Alias: Chef Jeff. Location: Grand Forks, North Dakota. Gender: Male. Birthday: April 9, 1951. Occupation: Journalist and blogger. About Me: I was born and raised in Crookston, Minn. I attended Cathedral High School for two years and Mount St. Benedict High School for two years, graduating in 1969. I attended the University of Minnesota-Crookston, Corbett College, Bemidji State University and Moorhead State University, where I graduated in 1974 with a bachelor of arts degree in mass communications. During college, I worked on the MSU Advocate and was sports editor for two years. I also worked part time at the Forum of Fargo-Moorhead while attending MSU. I joined the Grand Forks Herald in August 1974 as a part-time sportswriter, going full time in November 1974. I was food editor at the Herald from the mid-1990s to February 2013. My Interests: Cooking, gardening, hunting.

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