Notice: Users may be experiencing issues with displaying some pages on stanfordhealthcare.org. We are working closely with our technical teams to resolve the issue as quickly as possible. Thank you for your patience.

Cajun Salmon over Polenta

PART OF: NUTRITION SERVICES FOR CANCER PATIENTS > ALL RECIPES

Prep Time:  5 minutes

Cook Time:  20 minutes

Serves:  2

Per Serving:  1 salmon fillet & ⅔ cup polenta = 480 calories, 25g fat (7g saturated), 29g carbs, 34g protein, 3g fiber, 900mg sodium

NOTE:  This recipe is OK for those on the LMD (Low Microbial Diet), as long as the parmesan cheese is cooked after being added. Lactose free varieties for milk & cheese can be used for those on a dairy restriction.

Ingredients: 

2 5-ounce salmon fillets

1 Tbsp butter

1 Tbsp canola oil

2 Tbsp Cajun seasoning (see below)

¼ cup nonfat milk

1 ¼ tsp salt

2 Tbsps grated Parmesan cheese

½ cup med-grind or stone-ground cornmeal

Cooking Directions:

  1. Preheat oven to 400° F.
  2. Coat the salmon with Cajun seasoning; set aside.
  3. Heat a medium-size oven proof skillet over medium-high heat for 2-3 minutes. Add the butter and the oil. Let the butter melt until foam subsides. Sear the salmon, skin side up, about 3-4 minutes. Turn salmon over. Transfer the skillet to the oven. Bake, uncovered, about 6-8 minutes, or until the salmon is moist and slightly pink in the center.
  4. In a medium-size saucepan, heat 1 ½ cups water, the milk, and salt to boiling. Gradually whisk in the cornmeal, a little at a time, whisking constantly. Reduce heat and simmer, stirring occasionally, about 5 minutes or until thickened. Remove from heat. Stir in the cheese. Serve the salmon over the polenta.
  5. Cajun Seasoning:
    Mix together 1 Tbsp paprika, 1 Tbsp salt, 1 Tbsp garlic powder, 2 tsp black pepper, 1 Tbsp onion powder, 1 Tbsp cayenne pepper, 2 Tbsp dried oregano, 1 Tbsp dried thyme. 
    *Can be altered in any way: if less spicy is desired, use less or no cayenne pepper; less salt; or omit any seasoning not desired!
  6. Time Savers:
    Instead of making your own polenta, buy polenta in a tube, slice and heat as directed on the package.
    Sprinkle the desired amount of seasoning and bake in a 425° oven for 10-15 minutes, or until the fish flakes easily with a fork.

Recipe from: The American Dietetic Association: Cooking Healthy Across America, 2005