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Better cooking at home

Tips and recipes from our St. Luke’s chefs and dietitians

Salmon stars as grilling season heats up

Mark Owsley's salmon recipe can be cooked in the oven or on the grill.
By Chris Langrill, Health and Wellness
May 26, 2020
Mark Owsley
St. Luke’s Magic Valley Chef Mark Owsley. Grilled asparagus and pineapple make perfect sides for salmon dishes.

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.

A mango chutney puts the finishing touches on Mark Owsley's salmon recipe.

Ginger-Encrusted Salmon

Ingredients

4 – 4-ounce salmon portions

1 tablespoon crushed peppercorns

2 teaspoons grated ginger

1 ounce olive oil

Instructions

  • Cut salmon into four-ounce pieces. Peel fresh ginger and place in blender with a half-ounce of olive oil and blend till coarsely chopped. (You can also use a store-bought product in a jar that has the ginger chopped and ready to use.)
  • Grilled: Rub the salmon with the ginger and lightly dust with crushed peppercorns. Place salmon on a preheated grill at medium to medium-high heat (use olive oil to prevent sticking). Grill for about two minutes. Rotate salmon 45 degrees and cook another two minutes. Turn over and repeat. Bring salmon to an internal temperature of 145 degrees and enjoy. Top with mango chutney (recipe below) and serve.
  • Oven baked: Rub the salmon with the ginger and lightly dust with crushed peppercorns. Place a small amount of the olive oil in a sauté pan on medium heat, then sear the salmon for 15 seconds both sides, remove from pan and put on cookie sheet.
  • Pre-heat oven to 400 degrees, put salmon in oven for 8 to 10 minutes. Internal temperature of salmon should be at a minimum temperature of 145 degrees. Top with mango chutney (recipe below) and serve.  You can use a digital thermometer to check temperature. 

Yields four servings

Nutritional information: 228 calories, 12 g fat (1.7 grams saturated fat), 98 mg sodium, 0 carbohydrates, 29 g protein.

Mango Chutney

Ingredients

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  

Instructions

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.

About The Author

Chris Langrill is a writer and copy editor for the St. Luke’s Communications and Marketing department.