October is National Seafood Month!

Oct 16, 2018

So now is the time to consider eating more fish!

Credit Justin Fox Burks


The USDA recommends eating at least 8 ounces of seafood per week.  Fish contains nutrients like omega-3 fatty acids EPA and DHA which can help prevent chronic diseases like obesity, heart disease, high blood pressure, and Type 2 diabetes.

Fish doesn’t have to be boring or expensive.  Fresh salmon is easily available at grocery stores. And … a few ingredients from your pantry can turn an everyday piece of salmon into a show stopper.

A marinade of ingredients like soy sauce, balsamic vinegar, orange juice, and honey is super quick and easy to whip up and adds a ton of flavor.  Perfect for a weeknight meal, you only need to marinate the fish for about 30 minutes.  In fact, you should never marinate fish longer than one hour.  The acid in the marinade will cause the fish to toughen if left longer than an hour.

The secret to grilling salmon (or any fish) is to let a good crust form on the outside before you try to flip it. If you try to flip it before it is ready, the flesh will tear and fall apart. Just have a little patience and listen to your fish!

If you don’t have a grill, you can always cook salmon inside on a grill pan or in a cast-iron skillet.

I always reserve a little marinade on the side before marinating the fish.  Brush it on the fish as at the end of cooking to add a little extra boost of flavor.

This is Jennifer Chandler with The Weekly Dish. Bon Appetit!

  • Show Stopper Salmon
  • 2 tablespoons canola or vegetable oil
  • 3 tablespoons soy sauce
  • 3 tablespoons balsamic vinegar
  • 2 tablespoons orange juice
  • 2 tablespoons honey
  • 3 cloves garlic, minced
  • 1 tablespoon crushed red pepper flakes
  • 1/2 teaspoon onion powder
  • 4 salmon fillets (4 to 6 ounces each)
  • Vegetable oil, for the grates

In a small bowl whisk together the oil, soy sauce, balsamic vinegar, orange juice, honey, garlic, red pepper flakes, and onion powder. Measure out 2 tablespoons of the marinade and reserve.

Put the salmon in a nonreactive dish (glass or ceramic) just large enough to hold the fish in a single layer. Pour the marinade over the fish and toss to coat. Cover and place in the refrigerator. Marinate for at least 30 minutes but no more than 1 hour.

Preheat a clean grill to medium-high with the lid closed for 8 to 10 minutes. Lightly brush the grates with oil.

Remove the salmon from the marinade. Discard the used marinade.

Place the salmon on the grill, flesh side down. Close the lid and cook for about 3 to 4 minutes.  Turn the salmon over and brush with the reserved marinade. Cook for 3 to 5 more minutes, for medium.  Serve warm.

Serves 4.

Recipe reprinted with permission from The Southern Pantry Cookbook by Jennifer Chandler.