A Squared: What's For Dinner Wednesday: Pan Seared Cajun Salmon with Broccoli Slaw

Wednesday, December 4, 2013

What's For Dinner Wednesday: Pan Seared Cajun Salmon with Broccoli Slaw

After a string of weeks of dining out and eating badly-- vacations, family and friend visits, and holidays-- Alex and I have been long overdue for a light and healthy dinner. We try to eat seafood at home at least once a week and usually that happens on Sunday or Monday nights because we buy it that day. Purchasing seafood in Chicago, you know you're not getting anything fresh from the ocean so I always feel better about eating it the day I buy it.

I was at the store recently with salmon in my cart, wandering the aisles looking for inspiration outside of the same old roasted recipe that I usually go with when something clicked. I remembered this fabulous dinner that we had at Restaurant Beatrix this summer and decided I wanted to make my own version of it at home. Their version was a coffee-rubbed salmon with spicy slaw served with tortillas. For my at home version, I combined a spicy cajun-seasoned salmon fillet with a healthy broccoli slaw tossed in a creamy and tangy Greek yogurt-based dressing. It was filling, delicious, and actually very healthy-- the perfect post-indulgence dinner!


For the Slaw--
  • 1/4 fat free plain Greek yogurt
  • Juice of 1/2 lime
  • 1/2 Tbs. white wine vinegar
  • 1/2 Tbs. honey
  • 1 tsp. cilantro, chopped
  • 1/4 tsp. salt
  • 1/4 tsp. ground black pepper
  • 1/4 cup red onions, very thinly sliced
  • 12 oz. bag of broccoli slaw
For the Salmon--
  • 1 Tbs. canola oil 
  • 2 (two) 1/4-1/3-lb. salmon fillets *I prefer sockeye salmon, if possible. It's thinner, leaner, and cooks more quickly. It's also a more sustainable option.
  • 1 1/2 Tbs. dry cajun seasoning *I used this recipe (my favorite!) from the Dinosaur Bar-B-Que: An American Roadhouse cookbook

In a medium mixing bowl, whisk together Greek yogurt and next 6 ingredients (through black pepper). Add onions and slaw to the bowl and toss well to coat.

Cover and refrigerate for at least 1 hour before serving.

Meanwhile, heat oil in a cast iron skillet over medium high heat.

Rub the cajun seasoning evenly over the flesh side of both fillets. Once the oil is hot, swirl to coat the pan and carefully place the fillets in the pan flesh side down. Cook for 4-5 minutes and then turn the fillets over and cook skin side down for another 4-5 minutes or until you reached desired degree of doneness.

Top each fillet with slaw and serve.

Note: There will be a lot of leftover slaw, but it makes a great lunch or side dish for any spicy or grilled protein.

And don't forget that you have 2 more days to enter my $25 Zagat Dining Card giveaway!

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