Have you had your Omega 3’s today??

It’s that time of year, again.   In our neck of the woods it’s time for fresh salmon.  We all know, by now, we should be eating fresh fish several times a week and especially the fatty acid fish like salmon.  Now, toss in some fresh avocado and we are talking some serious Omega 3s!

Several years ago, good friends and neighbors invited us over to share in their bounty. They had been on a salmon fishing trip, out on Lake Michigan, and brought in their limit of the big ones.  How could we say no?! Anyway….. Ever since then we’ve been talking about creating a similar salmon dish.  Today we did.

This one is roughly based on a Marcus Samuelsson recipe.  And Rosalie’s, of course.

Open face fresh Salmon Salad Sandwiches

3/4 -1 pound fresh salmon, skin removed, cut into two pieces

Sweet Mustard Sauce, recipe follows

fresh dill, fronds, if you buy the little packs in the produce department, 2 packages will do

2 boiled eggs, chopped





pumpernickel bread

Brush one side of the salmon with some of the sweet mustard sauce, lay half a bunch of dill on top of each piece.  Heat a skillet to hot and add several twirls of olive oil and heat to near smoking.  Do not use a nonstick pan, the cooking police with show up and your salmon won’t cook properly.  Toss in your salmon pieces, dill side down.  Cook about 4 minutes, until about 1/2 done, you can see it cooking.  Using a metal spatula scrape/flip your salmon over.

It should be brown and crusty because of the honey mustard, don’t fret, it’s not over cooked.  Cook another 4-5 minutes, until done, but not dry.  It really depends on the thickness of your salmon.  Set aside to cool while you continue on.

In a good-sized bowl add:

1/2 c. mayo

1 TBS capers

A couple of TBS of the Sweet Mustard sauce, I used all that was left

your 2 boiled, chopped eggs

1 bunch of dill fronds, chopped, remove the bigger stems

The cooked dill, chopped

Yes, it seems like a lot of dill, but it is just plain awesome!

Mash in half of an avocado

The juice of one lime

A nice sprinkling of sea salt

Plenty of fresh ground black pepper

Now shred the salmon in with your hands.

Toss gently.  Taste and re~season, if necessary.

You can serve it warm, right away or serve chilled which we prefer.

Serve open faced atop grilled pumpernickel on a bed of lettuce and avocado slices.

Serves a lot!

Sweet Mustard Sauce

2 TBS Dijon

2 TBS olive oil

1 TBS honey

1/2 tsp lemon juice

1/4 tsp salt


This is so, SO good!  We’ll be doing a repeat on this one!  Let me know if you try it!


This entry was posted in Eating, Health, Recipes and tagged , , , , . Bookmark the permalink.

1 Response to Have you had your Omega 3’s today??

  1. kyleen says:

    Mhmm that looks so delicious and healthy. I’ve tried making something similar to this, but with canned tuna. This looks so much fresher and lighter.


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