Have you ever thought of making Grilled Salmon and topping it off with delicious Blueberry Compote? Well if you haven’t, now is the time to give it a try. In keeping with our summertime cooking theme, let’s talk about fresh picked blueberries (or frozen) cooked into a delicious compote and drizzled over wild caught salmon. I am going to show you how to cook the salmon on a griddle and how to make an easy Blueberry Compote that can be eaten with many delicious main dishes. Let’s give it a try.
The Benefits of Eating Salmon
There are many people out there who might not be too crazy about eating Salmon. Actually, I am one of them. Or at least I was up until the time I started to prepare recipes for my food blog. I was told by Doctors to eat salmon by many Doctors and even though I heard what they said, I still wrinkled my nose at the thought of cooking this delicate fish one to two times a week.
In actuality, Salmon is one of the healthiest types of protein on the planet. If you are lucky enough to be able to purchase wild caught salmon you will benefit from its high protein count per ounce. Wild caught Salmon has approximately 21 grams of protein in a 3 ounce piece. If wild caught Salmon is not available to you , you will still benefit from a serving of farm raised Salmon. Farm raised has approximately 18 grams of protein in a 3-ounce piece but is a bit higher in fat content. Salmon also is high in B Vitamins and the all-so-popular Omega 3 fatty acids.
I am sure you have heard of heart, healthy Omega-3 fatty acids, the acids that help with brain function and reduce inflammation. If you suffer from arthritis or other inflammatory illnesses, Salmon can help not hurt in your quest for better health. Salmon is loaded with nutritional goodness so eating this delectable fish once or twice a week offers one benefit after another.
Blueberry Compote-the Icing on the Cake
So you have your salmon and you have your side dish planned. Now the question remains how to jazz up the salmon a bit to make it a delicious piece of fish? I had the same dilemma when I thought of this recipe. Lemon is always one of my favorites for fish as is a nice selection of herbs, but for this recipe I wanted something different. I was thinking of the summertime berries I had used in other recipes and it came to me that I should try to do something with Blueberries. In keeping with the healthy theme of this dish, blueberry compote can indeed be the icing on the cake. Blueberries can hold their own when it comes to high content of Vitamins and a boost of anti-oxidants.
Known as a “superfood” these little dark blue berries are among the healthiest berries on the market today. They are low in calories and high in nutrients and contain one of the highest amounts of antioxidants of all fruits and vegetables. Other benefits of blueberries is that they can help lower blood pressure (certain studies have shown this to be true), they are heart healthy in that they can reduce bad cholesterol (LDL) and they may help prevent heart disease. Any one of the above factors are good news however, combine them all together and you indeed do have a ‘superfood”.
There are various ways to make a compote and even the thickness of the compote can vary. Back in my non-diet days I would add a sugar to my compote to thicken and sweeten whatever fruit I was working with. I have made berry compote before that is so thick it would barely come off the spoon I was mixing it with. Other times I would make it thin because I didn’t want to overpower what I was serving it on. That is the case this time. I wanted to make a simple topping that would compliment the fish and not drown the salmon flavor with blueberries.
For the blueberries you can use either fresh or frozen. I had frozen on hand so that is what I used which worked just as well as the fresh. When I pulled the frozen berries out of the freezer I dropped them in a colander and rinsed them off to loosen them up a bit from the frozen clusters they were in. Then I transferred them to a small pot and placed them on the stove over a medium flame. Add to the blueberries 2 tablespoons of water, the juice of half a small orange and the zest of the skin of the same orange you used for the juice. Cook over medium stirring occasionally for approximately 15 minutes. The key to making your compote a bit thick is to mash with the back of the spoon some of the berries into the side of the pot as they are cooking. This will release the juice and increase the thickness of the compote a little bit. That’s it! You just made a simple, delicious and extremely healthy blueberry compote that is not loaded with sugar and high in calories. Note: this is not a thick compote but rather it remains a little thin due to the fact I didn’t add any type of starch to the blueberries.
How to Prepare your Salmon
Now to prepare the salmon on your outside griddle. Place your flat top griddle on your grill or if using a frying pan set the heat to medium on your stove and let the pan or griddle heat up. Once the temperature of your grill gets to 350 degrees, drop a tablespoon of butter or bacon fat onto the griddle. Do the same if using a frying pan on your stove. Carefully place each filet on the griddle with a pair of tongs, seasoned side down, and shut the lid. The key to cooking salmon is to watch the color of the fish change as it is cooking.
As the salmon cooks you will notice the fish changing color from its beautiful orange color to an opaque white. This is a sign that the fish is cooking through. After two to three minutes season the uncooked side with a bit of salt and pepper then carefully turn the fish over using the tongs and a spatula to hold the fish together as you turn it. If by chance a piece of it breaks off don’t panic. This fish is thick enough so you can put the broken piece back where it broke off from and once the blueberry compote is added no-one will be worse for the wear :).
Once again close the lid and let the fish cook for another two to three minutes. If using the griddle outdoors remember that you will have lost a little heat when you opened the lid, so after flipping the fish I cook the second side a bit longer than the first side.
When the fish is done cooking and you are ready to serve heat the compote up briefly on the stove. After heating for a minute or two, spoon the compote over the salmon and serve with a garnish of sliced orange and your favorite side dish. Enjoy!
Simple to Make Grilled Salmon Topped with Blueberry Compote
- 4 Salmon Filets, Skin Removed 5-7 Ounces per piece
- Salt and pepper to taste
- 2 Cups Fresh or frozen blueberries
- 1 Tsp Monk Fruit extract
- 4 Tbsp Water Reserve 1 tablespoon
- ½ Small Orange Juiced
- ½ Orange Zest Use the half of orange you just juiced
- If using frozen blueberries rinse in a colander to remove any ice and break up the berries. If using fresh also rinse the berries then place in a small pot.
- Turn your stove to medium, add the water, orange juice and monk juice sweetener. When the liquid starts to boil turn the heat to low and stir frequently so the blueberries don't burn.
- After 10 minutes add in the orange zest and stir again.
- While stirring you can squeeze some of the berries against the side of the inside of the pot. This will help thicken the compote. After 15 minutes in total remove from heat and set aside
- Remove salmon from the butcher paper, rinse the filets then dab dry with a paper towel. Sprinkle one side of the filets with salt and pepper.
- Turn your griddle to high watching the temperature. When the grill hits 350 degrees place 1 Tablespoon of either butter or bacon fat on the griddle to melt.
- As soon as the butter is melted, carefully place the filets on the griddle using tongs. Place them seasoned size down then close the lid.
- Cook for approximately 3 minutes then check the fish. The side that is on the griddle should be turning white as should the rest of the fish.
- Sprinkle salt and pepper on the side not on the heat then carefully turn the filet over using the tongs and a spatula. Again close the lid and cook for 4-5 more minutes.
- When you check the fish, make sure it is browned on the bottom and the side of the fish is opaque, a sign that the fish is done cooking.
- Carefully remove the fish from the griddle and let the filets sit for a minute or two while you reheat the compote.
- Place the pot with the compote in it on top of the stove and turn the heat back on to medium. Stir while the compote reheats. When the compote has heated through spoon it over the salmon. Garnish with an orange slice and whatever vegetable you are having as a side dish. Enjoy!