Hi there. My name is Shari MAC (formerly Shari Darling). I have been maintaining a PALEO & WHOLE30 lifestyle for over 8 years. I sometimes like to jump-start my metabolism by fasting for 72 hours and then following a Whole30 system for 30 days before …
Tag: Whole30 pasta
PALEO & WHOLE30 FRESH PASTA WITH FENNEL SALMON
Salmon is a big part of my PALEO & WHOLE30 lifestyle. I eat it at least once every 2 weeks. It’s such a delicious PALEO & WHOLE30 protein to enjoy.
Five types of salmon are enjoyed in our culinary repertoire:
- Chinook (also known as King salmon) is native to New Zealand and is considered the best-tasting variety. They have a high-fat content, rich flesh with a silky texture. King is considered the most expensive salmon variety.
- Coho salmon (Oncorhynchus kisutch) are sometimes called silver salmon or “silvers” due to their silver skin. Their flesh is bright red. They possess a delicate flavour and soft texture. While King salmon offers more Omega 3 per gram, Coho is considered one of the best-tasting.
- Pink salmon (Oncorhynchus gorbusha) are the most common Pacific salmon. There are sometimes called humpies or humpback because of the hump they develop on their back when the spawn. They have light-colour, milky flavour, and delicate texture with low fat. This is the variety normally used in canned versions. However, this variety is also sold fresh, frozen, and smoked. A 14.07 ounce can of pink salmon contains 12 grams of protein.
- Sockeye (Oncorhynchus nerka) salmon possess bright red-orange flesh and offers deep rich flavor. Known as “reds” for their dark flesh.
- Atlantic salmon is commercially farmed. (It is important to note that salmon farming has dramatically improved toward sustainability.) This variety offers a milder flavour and medium-firm texture. It also has a medium fat content.
- Chum salmon (Oncorhynchus keta) is also called a dog due to its dog-like teeth or Keta. It is pale to medium-coloured and is drier in texture with lower fat content. This variety is usually canned or sold frozen.
When buying salmon, make sure it is MSC certified. This certification ensures the fish is wild, traceable, and sustainable. The bluefish label is only applied to wild fish or seafood from fisheries that have been certified to the MSC Fisheries Standard, a science-based set of requirements for sustainable fishing.
Salmon can be served in a variety of ways and in recipes, depending on how it is cooked. This fatty fish can be pan-fried, baked, barbecued, broiled, poached, cooked in parchment, and cured.
RECIPE NUTRITIONAL VALUE:
Did you know that consuming two meals per week of fatty fish, such as salmon, can reduce your risk of fatal heart disease by 40%? A 3-ounce serving of salmon provides 1.9 grams of Omega 3 fatty acids. Salmon is one of the best sources of the long-chain omega-3 fatty acids EPA and DHA. It’s also a great source of protein (3.5 ounce = 22 to 25 grams), vitamin B, potassium, and selenium. Salmon contains the antioxidant Astaxanthinhelp, which helps reduce high blood pressure, improves heart health, helps to prevent diabetes, and aids in decreasing the risk of brain damage due to a stroke.
RECIPE TASTE PROFILE
The predominant sensation of this dish is chemo-sensory (texture) due to the fattiness due to the salmon and coconut cream. The noodles are also dense and chewy adding to the full weight of this dish.
DIRTY-BIRDY WINE PARTNER (FOR THOSE FOLLOWING DIRTY-PALEO AND DIRTY-WHOLE30)
The predominant sensation of this dish is fattiness due to the fattiness of salmon and coconut cream. Therefore this dish demands a full-bodied white wine to math. Think barrel fermeted and/or aged Chardonnay or choose a Chardonnay from a warm climate that offers high alcohol. The higher the alcohol the greater the weight of the wine.
MAKING GRAIN-FREE NOODLES FOR THIS DISH
*I have included a recipe and instructional video below on how to make FRESH DOH grain and gluten-free fresh pasta. FRESH DOH Grain and Gluten-Free Fresh Pasta Dough Mix requires water only and a few minutes to roll out the DOH and boil the noodles for 3 minutes. Roll by hand, not with a pasta machine. Remember, the noodles don’t have gluten elasticity! Don’t roll them too thin or narrow. They will break. But if they do, no worries. Broken noodles taste just as delicious. The noodles are thick and chewy and ideal for this Japanese noodle cold salad. The noodles have their very own taste profile. They resemble udon noodles and have that wonderful chewy density.
I hope you enjoy this recipe using the FRESH DOH fresh pasta dough mix, available on Amazon in North America.
Make noodles as per FRESH DOH Grain & Gluten-Free Fresh Pasta Dough Mix package directions. Boil noodles for 3 minutes. When noodles float to the water’s surface, drain and rinse under hot water. Coat with oil. Set aside.
SECRETS TO MAKING PERFECT DOH:
Follow package directions and always measure! When working with FRESH DOH think of yourself as a “baker”, not a cook. If you don’t measure exactly, you won’t get the right DOH results.
Grain and gluten-free dough (in general) is NOT FORGIVING like wheat dough. Why? Because gluten gives dough its elasticity and that’s why pizza makers can fling a pizza crust above their heads and catch it without any dough breakage.
Without gluten, grain-free DOH has little forgiveness. So follow the directions and refrain from rolling the DOH too thin. If the DOH is too thin you’ll have a challenge cutting and picking up the noodles without breaking them.
The noodles expand in boiling water so cut them thinner than usual.
Make the other noodle shapes like rotini smaller than usual. They will also expand in size in boiling water.
Using a food processor or mixer (rather than by hand) makes the process of making the DOH easier, faster and better incorporated.
Be gentle in working with both raw and boiled noodles as they can easily break.
Even if noodles break, they are JUST as tasty. In fact, some dishes call for broken noodles!
Here is a video to show you how the pasta is made:
Here’s a delicious grain-free pasta and salmon dish that is sure to please your palate.
- Prep Time: 15
- Cook Time: 15
- Total Time: 30
- Yield: 4 1x
- Category: PALEO & WHOLE30
- Method: BAKING AND BOILING
- Cuisine: DINNER
- Diet: Gluten Free
1 tablespoon fennel seeds
1⁄4 cup minced fresh Italian flat-leaf parsley
1⁄2 teaspoon each sea salt and freshly ground black pepper to taste
1 (1 pound) salmon fillet (variety of your choice) with skin, about 1 inch thick
1 package FRESH DOH Grain & Gluten-Free Fresh Pasta Dough Mix
1 teaspoon olive oil
11⁄2 cups baby spinach, trimmed and washed
1⁄2 cup coconut cream*
2 to 3 tablespoons fresh lemon juice
1⁄2 teaspoon sea salt (optional)
*Purchase whole coconut milk in the can. The cream rises to the top of the can leaving the coconut water below. Scoop out the coconut cream.
Heat the broiler. Put fennel seeds in a small, self-sealing plastic bag, and crush with a rolling pin. Add parsley, salt, and pepper to the plastic bag. Shake to mix together.
Press the mixture onto the skinless side of the salmon. Broil salmon, skin side down, until it is no longer red in the center, about 8 to 10 minutes.
Make noodles as per FRESH DOH Grain & Gluten Free Fresh Pasta Dough Mix package directions. Boil noodles for 3 minutes. When noodles float to the water’s surface, drain and rinse under hot water. Coat with oil. Fold in spinach. Set aside.
In a bowl mix together coconut cream, lemon juice to taste, and sea salt. Add noodles. Gently toss (so as to not break noodles) until well coated. Divide noodles between plates, top with salmon.
Note: The dish can be made with any variety of salmon.
The recipe baking temperature and time is an estimate. Follow your own oven’s temperature and cooking time. It takes a gas oven 10-15 minutes to reach the desired temperature. Electric ovens can take 10 minutes longer than that. The age of your oven will also determine the temperature, time for roasting or baking, and where you want to place your dish in the oven. The bottom of your oven may be hotter than the top, depending on its condition. This also includes where to set your dish under the broiler. So use your own best judgment based on the type, condition, and age of your oven. Prep times will also vary depending on how slow or quickly you like to work.
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