Sunday, January 27, 2013

we're trying to eat a bit more fish these days...

Eating more fish (salmon, specifically) was a NY's resolution of mine many years ago. I did it (whatever "it" was - I think it was probably 4x/month or similar). I'd read something about how salmon was supposed to be good for your heart, which is why we did it (heart disease runs in my family like wow). But the unexpected benefit was that, after a few months, I had dramatically fewer migraines, and the ones I did have didn't seem to last as long. This is all completely anecdotal, obviously, but for me the correlation was pretty clear. However, it turns out that, try as I might, I'm still not a huge fan of fish. These days I take fish oil tablets (which I still would swear are helping keep my migraines at bay) and we've only kept a few recipes from that long-ago period of frequent fish eating.

This recipe is one of the ones I remembered really liking, though we haven't had it in years, so I requested Victor make it the other night. One thing to note - we both forgot that the recipe as originally written (I got it from an article in Health magazine) doesn't really allow enough cooking time for the potatoes. I think it would make sense to do one of the following: slice the potatoes VERY thinly (with a mandoline), braise them in the first step by adding some chicken broth and covering the pan with foil, or pre-cook the potatoes slightly by microwaving or steaming them.

That said, with some extra time in the oven, this was delicious. We ate the salmon the first night, but had a lot of veggies/potatoes left, so they became part of dinner another night, mixed with some tomato puree and cooked with a few eggs on top.

Salmon with Potatoes, Onions, and Fennel
(adapted from Health Magazine, June 2001)

  • ~ 1 lb yellow-fleshed potatoes, peeled, halved, and very thinly sliced
  • 1 yellow onion, halved and thinly sliced
  • fennel bulb, trimmed, bulb halved and sliced (about 2 C)
  • 1 Tbsp sugar
  • 1 tsp dried thyme (or 1 Tbsp fresh)
  • 2 Tbsp drained capers
  • 4 5-oz salmon fillets
  • 4 Tbsp crumbled feta
  • 3 Tbsp seasoned dried bread crumbs
  • 1/4 C vermouth, dry white wine, or broth
Preheat oven to 400F. Spray an 11x7 baking dish with cooking spray and arrange potato slices over the bottom of the pan. Sprinkle with salt and pepper; bake 10 min (or more - see headnote).

Meanwhile, in a large bowl, combine onion, fennel, sugar, and thyme. Toss to combine. When you take the potatoes out of the oven, pour this mixture on top. Sprinkle with capers. Bake until potatoes are softened and fennel tastes nearly done (at least 15 min).

Meanwhile, combine feta, bread crumbs, and vermouth or broth. Toss gently to combine. When the veggies are done, put the salmon, skin-side down,  atop them. Spread cheese mixture over fish and vegetables. Bake another 20 minutes, or until salmon is done to your liking.
serves 4


  1. thank you for posting this! it was easy and quite tasty, even without the feta (i had nothing close). :)

  2. Glad you enjoyed it! The feta adds some extra richness, but the salmon does a pretty good job of that itself.