Slow Roasted Salmon with Toasted Barley and Fennel
March 29, 2014
Before the month of March and National Nutrition Month come to a close, I wanted to tell you about a fun food blogger event I recently attended at Boston University. Sponsored by Stop & Shop Supermarket, Healthy Cooking 101 featured a recipe demonstration and hands-on cooking class led by local Executive Chef, Jeremy Sewall and Stop & Shop Nutritionist, Julie Menounos, MS, RD. The recipes—everything from Cucumber, Lime & Mint Mocktails, Mixed Green Salad with Toasted Spice Vinaigrette, and Slow Roasted Salmon with Toasted Barley and Fennel—focused on incorporating herbs and spices into meals to make them flavorful and healthy.
Chef Sewall plates up the toasted barley with fennel. I loved how he toasted the barley first to bring out its nutty flavor and how he incorporated curry powder and orange juice and zest into the dressing.
Salmon fillets get topped with lemon juice and zest, shallot, and extra virgin olive oil. The chef recommended roasting the fish at 250°F for 15 to 20 minutes. I have never cooked salmon at such a low temperature, but it worked beautifully! Hey, you learn something new every day.
Green salads can include so much more than plain ol’ lettuce. The chef’s recipe called for radishes, blanched asparagus and English peas, carrots, and mixed baby greens. His dressing included cardamom and coriander for a big pop of flavor.
Oh look. That’s Annmarie from the blog, Real Food Real Deals. I follow her blog, so it was great fun getting to meet her in person.
Instagram image of my dinner!
- 1 cup pearl barley
- ½ cup shaved fennel
- 1 cup arugula leaves
- 1 teaspoon curry powder
- Zest and juice of 1 orange
- 2 tablespoons extra virgin olive oil
- Salt and pepper
- Four 6-ounce salmon filets
- Zest and juice of 1 lemon
- 1 shallot, minced
- ¼ cup extra virgin olive oil (you can get away with using less!)
- For the barley, preheat the oven to 350°F. Put the barley on a baking sheet and place in oven until lightly toasted, about 10 minutes. Remove from the oven and place in a medium saucepan. Cover with cold, salted water and simmer until tender, about 35 minutes.
- Drain well and let cool. While the salmon is cooking, toss all of the ingredients together to make the salad.
- For the salmon, preheat the oven to 250°F. Place the salmon on a baking sheet and top with the lemon zest, shallot, salt and pepper. Drizzle a little of the olive oil on top. Place in oven and bake until it's cooked to your liking, 15 to 20 minutes. Remove from the oven and drizzle with lemon juice. Serve immediately with the barley salad
I would love to have a treat of extra fruits for the upcoming holiday! I’d make fruit desserts with strawberries, and incorporate blueberries into the entree. And have bowls of granny smith apples and tangerines for centerpieces!
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I would buy lovely spring greens like multi colored cards, baby spinach and kale.
Recipe: Garlic sauteed in olive oil first, toss in greens cover and toss after a few minutes. Add vegetable or chicken stock and cook on low to medium heat for 10 minutes. Finish with a pumpkin oil pumpkin seeds or favorite nut. Toss in peas or asparagus spears. Serve over quinoa for a meatless Monday meal.
With 2 growing, energetic boys (ages 2 and 7) who are excellent eaters, that gift card would cover our produce alone! I am very lucky that some of their favorites include cantelope, any kind of berries, apples, grapes and pears. As for veggies – my older son literally eats broccoli (yes!) by the head as well as green beans, peppers, carrots and snap peas. My two year old cannot get enough carrots and avocado. I worry about what our grocery bill will be when they are teenagers!
I am anxious to try the salmon recipe! I always buy lots of local fresh veggies and fruits when I go to Stop and Shop. I’m so excited that spring is here and there will be lots of produce to enjoy!
Hi! I would love to win this Stop and Shop gift card! Going to Stop and Shop will allow me to try several different Makeover Mom recipes! I will be able to gather all of the ingredients at the store and plan several different meals! One of my favorite things to bake is the banana chip muffins! Thanks so much!!
it’s all about fresh produce!
Natural Ice Cream, fruits and veggies
I buy all my healthy food at Stop and Shop.
I would love to buy fresh Organic spinach, kale, carrots, and fresh Organic meats.
I would head to the healthy baking aisle and stock up on some Bob’s Red Mill items and sunspire chocolate chips.
I would love to buy fruits and veggies!
Fresh produce and packaged dry beans and barley!
I would stock up on fruits and vegetables. The produce at Stop & Shop is awesome.
Rhubarb season is about to start, so lots and lots of rhubarb! Plus some quinoa.
I will help my my elderly mother chose more healthy items as she tries to recover from some recent health issues. And of course, will get her on the blog to see just how easy healthy meal prep can be!
As a single mom with two foster kids and a full time job, it’s all about convenience for me. But I still want my kids to eat healthy! So I’d buy things like Barbara’s Puffins cereal for breakfast, Annie’s granola bars for snacks, Fruitables juice boxes for their lunch boxes, and for dinner, Nature’s Promise whole wheat pasta, Stop&Shop grated Parmesan, and fresh broccoli crowns. (Mmm, I’m making myself hungry.) 🙂
We would buys extra fresh fruits and veggies along with ingredients to try a new healthy recipe from mealmakeovermoms.com that we could make with our kids!
I would get more seafood and vegetables.