House Smoked Salmon with Tarragon Aioli, pickled red onion and sweet lemon Rind

This recipe is inspired by an appetizer from a favorite restaurant. I had the dish three times!!! while on holiday because I was so obsessed with the delicious flavors. I’ve managed to recreate this favorite dish to share with you.

The recipe is easy, but it does require multiple steps. I assure you; this dip is worth the effort. Eating healthy doesn't mean sacrificing flavor or fun. This gluten and dairy free, low carb friendly recipe makes an elegant and nourishing appetizer to offer your guests. Best of all, this smoked salmon recipe does not require any special equipment.

Smoked salmon dip with tarragon aioli, pickled red onion and sweet lemon rind from The Library in St. Petersburg, FL.

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Smoked Salmon with Tarragon Aioli, Pickled Red Onion, and Sweet Lemon rind

Author: Erica Leazenby, MD
Time: 4 hours inactive time; 15-20 minutes cook time

STEP 1: Brine and Smoke the Salmon:

Stovetop House smoked Salmon

Equipment:
Small, rimmed dish
Deep skillet such as a cast iron skillet, Dutch oven, or wok
Small grate that fits inside the skillet (like the grate often included with crock pots)
Aluminum foil

Ingredients:
8 Ounces wild caught Salmon
2 Tbsp sugar
2 Tbsp salt
Food grade wood chips

Directions:

1. Prepare the salmon: Mix the sugar and salt together. Place the salmon in a small, rimed dish. Spread the sugar and salt mixture over the salmon. Allow the salmon to brine for 1-4 hours, up to overnight. The longer you brine the salmon, the salty and firmer the fish may be. Rinse the brine off the salmon just prior smoking.

2. Place the food-grade, smoking wood chips in a bowl of water to soak at least 30 minutes prior to using. Consult the package of your wood chips for quantity needed. 1.5 to 2 tablespoons of superfine wood chips is often ideal, but your quality may vary depending on the size of your chips. If a quantity range is given on the package, I recommend using the lower quantity as you do not want the smoke to overwhelm the fish’s delicate flavor.

3. Line a deep skillet or wok with aluminum foil. Place the soaked wood on the foil. Heat the wood on medium-high heat until the wood starts to smoke.

4. Place the small wire grate over the wood in the skillet. Place the salmon on the grate. Use the aluminum foil to tent and seal the skillet. Once the skillet is sealed with foil, reduce the heat to medium-low.

5. Smoke the salmon for 10-20 minutes. Time will vary depending on the thickness of the fillet. Check the salmon at 10 minutes. Reseal the foil if the salmon needs additional smoke time. The salmon is done when the fish flakes easily or an instant-read thermometer reads 125 degrees.

6. The salmon can be served warm or at room temperature or can be used to make the dip list below.

STEP Two: Make the dip binder

Tarragon Aioli

This recipe makes more aioli than what is required for the salmon dip. The dip is delicious on roasted potatoes, as a veggie dip or smear on a sandwich. You will be grateful for the extra quantity.

Ingredients:
2 cloves garlic, minced
Pinch salt (about 1/8 tsp)
1 tablespoon minced fresh tarragon (about 2-3 large sprigs)
2 teaspoons lemon juice
1/2 cup avocado oil-based mayonnaise

Directions:

1. Mix all ingredients together. Store in an airtight container

Step Three: Prepare the garnishes:

Pickled Red Onion

Ingredients:
1 cup diced red onion
1/4 cup water
1/4 cup apple cider vinegar
1/2 tsp salt
1 Tablespoon sugar
1 bay leaf (optional)
1-2 allspice berries or a pinch of ground allspice (optional)

Directions:

1. Place the red onion is a heat safe bowl. Pour hot water over the onions. Let the onions sit in the water for a few minutes to remove bitterness and pungency.

2. Drain the red onions and place them in a glass jar. Add the water, vinegar, salt and sugar.

3. Store in the refrigerator up to several weeks.

Sweet Lemon Rind

Ingredients:
1 organic lemon
1 tablespoon sugar
1/4 teaspoon salt

Directions:

1. Slice the lemon thin. A mandolin held over a bowl works very well.

2. Place the shaved lemon in a jar with its juice. Add the sugar and sal.

3. Store in the refrigerator up to several weeks

Chopped Capers

Ingredients:
1-2 Tsp capers, rinsed and coarsely chopped

Directions: Garnish the dip with the capers.

Step Four: Put it all together:

Smoked Salmon with Tarragon Aioli

Ingredients:
8 ounces smoked salmon, skin removed
2 Tablespoons tarragon aioli
2 Tablespoons minced shallot

Directions:

1. Mix all ingredients in a mixing bowl. Chill the dip.

2. To serve, place the dip in a small serving bowl. Garnish the top of the dip with capers. Serve sweet lemon rind and pickles red onion on the side. Server the dip with crackers or sea salt flavored chips.

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Other Salmon recipes:

HOUSE-CURED SALMON
SMOKED SALMON DIP

Smoked Salmon Dip

Fish is among the healthiest foods on the planet. It is loaded with important nutrients, such as protein, vitamin B12, trace minerals, omega-3 fatty acids and vitamin D. Research suggest that at least two servings of fatty fish per week is associated with improved cardiovascular and mental health.

Smoked salmon is readily available in the refrigerator section of most supermarkets. It is an easy way to incorporate fish into your week. This dip is easy to make and keeps for several days in the refrigerator. It is a lovely appetizer to bring to a gathering, but is also an easy breakfast or lunch option for your busy work week. This protein and healthy fat rich dip is low in carbs and sure to fuel you well.

This recipe was inspired by a trip to the south region of the United States where I found fish dips to be a common item on restaurant menus. It’s time to make this delicious dish commonplace in the mid-west.

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Smoked Salmon Dip

Author: Erica Leazenby, MD
Servings: 2-4
Time: 10 minutes

Ingredients:

2 Tablespoons vegan cream cheese (I like kite Hill brand.)
1 Tablespoon mayonnaise (I recommend an avocado oil based brand.)
1 1/2 Tablespoon diced shallot
1 Teaspoon lemon juice
1/2 Teaspoon dried dill
1/2 Teaspoon capers, drained
4 ounces wild caught smoked salmon (I like Ducktrap brand.)

Directions:

1. Place all the ingredients with the exception of the salmon in the bowl of a food processor. Run the machine until all the ingredients are well mixed. (The ingredients can also be chopped small and mixed by hand if you lack a food processor.)

2. Add the salmon to the food processor bowl. Pulse the machine 3-5 times until the salmon is chopped into small pieces, but still has a chunky texture.

3. Serve immediately or store in an air-tight container in the refrigerator up to 2-3 days.

Serving suggestions:

• Serve with gluten free crackers, lettuce cups, or toast points

• Optional garnishes: capers, picked red onion, everything bagel seasoning, or fresh herbs like dill or parsley

Recipe notes:

• Different brands of smoked salmon can vary widely in salt content. You can vary the amount of capers in the recipe as needed.

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Interested in curing your own salmon, try this easy recipe: HOUSE-CURED SALMON
Looking for additional quick fish recipes, give this sardine recipe a try: LEMONY HERBED SARDINE SALAD

House-cured Salmon

Gravlax is a Northern European dish that refers to salmon cured with sugar, salt and dill. It is traditionally served as part of a smorgasbord with a mustard sauce. Because this salmon dish is simple to prepare it makes an elegant and impressive treat for guests, but also provides an easy way to add brain and heart healthy omega- 3 fats to everyday meals and snacks.  

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 House-cured Gravlax

Gravlax served on a GF cracker with vegan cream cheese and garnished with tart, sweet apple, mustard seed, fennel frond and green onion

Author: Erica Leazenby, MD
Yield: 3⁄4 pound 
Time: 15 minutes hands and 72 hours resting time

Ingredients: 

• 1 pound salmon fillet, boneless (Use the freshest and highest quality you can find. I like to use a center cut that is even thickness.)

• 1 cup sea salt


• 1 cup sugar


• 3-4 grinds of fresh pepper

• 2-3 sprigs of dill, stemmed, washed


• 4-5 basil leaves, washed and torn in pieces


• 1/4 red onion, sliced thin
 (or 1 small shallot)

• 1/2 lemon, sliced thin


 Directions:

1. Line a shallow dish with plastic wrap. Place the salmon skin side down on the plastic. 

2. In a bowl mix all remaining ingredients. 


3. Place mixture directly over the salmon, packing the ingredients down on to the salmon. 


4. Wrap the salmon tightly in plastic and refrigerate. This will take 3 days to complete. At the end of each day drain any liquid that has been extracted from the salmon. If necessary, add another cup of 1/4 cup of sugar and sea salt mixture to salmon. 


5. On the last day, rinse off the salmon. The color of flesh should have darkened and the texture of the meat should be more firm. 


6. Slice salmon thin on a bias leaving the skin behind.

Note: This salmon is excellent on toast paired with vegan cream cheese, red onion, mustard and capers or for a sweeter twist, pare with apples, vegan cream cheese and sweet mustard. It is also delicious scrambled with eggs or added to a salad for an omega-3 rich protein source. 

Mix the salt, sugar, herbs, lemon and onion well.

Salmon at 24 hours. Drain any liquid that accumulated in the dish.

Use the freshest, high quality salmon available to you.

Salmon at 48 hours. Drain any liquid that accumulated in the dish.

Pack the curing mixture on the flesh of the salmon.

Rinse the salmon after 72 hours.

Wrap the salmon to hold the curing mixture in place. Refrigerate.

Slice the gravlax thin and enjoy.

More Salmon Recipes:

SPICE RUBBED SALMON
PEACH AGRODOLCE SAUCE
ROASTED SALMON WITH LEMON WALNUT RELISH

Peach Agrodolce Sauce

Peach Agrodolce Sauce

One of my favorite restaurants in town serves a delicious sweet and tart cherry agrodolce sauce with salmon. There is something about pairing sweet fruit with a hint of vinegar, plump raisins and crunchy savory almonds that I can’t resist. Ever since tasting this dish I’ve been recreating it at home with whatever fruit is in season. My friends, this is the best version yet.

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Peach Agrodolce with Pan-seared Salmon

“Agrodolce” is a traditional sweet and sour sauce in Italian cuisine. It is easy to prepare yet makes a dramatic and elegant statement. The recipe captures the flavor of the fruit to make a savory accompaniment to a variety of dishes including fish like salmon or trout, poultry, pork or even roasted veggies like squash or cauliflower.

Author: Erica Leazenby, MD
Time: 20 minutes
Serves: 4

Ingredients:

• 2 Tablespoons extra virgin olive oil plus more for the salmon

• 1/4 cup shallot, diced small

• 1 bay leaf

• 1/4 cup golden raisins

• 2 large peaches, pealed diced into 1 cm cubes (or 1-10 oz bag of frozen peaches)

• 1/4 cup slivered almonds, toasted

• 1/2 cup no-sugar added, apple juice

• 2 Tablespoons apple cider vinegar

• Pinch salt and pepper

• Pinch red pepper flakes

• 4 5-ounce wild-caught salmon filet

Pan Seared Salmon

Peach Agrodolce Sauce

Directions:

For the salmon:

1. Preheat the oven to 350 degrees (or 325 if using convection heat).

2. Preheat a cast iron skillet or similar oven-safe pan to medium-high heat. If the pan is not well seasoned add 1 tablespoon of olive or avocado oil to the pan.

3. Season the salmon with salt, pepper and a thin coating of olive oil.

4. Place the salmon skin side up in the skillet. Sear the salmon for 3-4 minutes until the salmon flesh is golden brown and crips. Flip the salmon to skin side down. Place the skillet in the oven and finish baking the salmon until it flakes apart easily or is approximately 120 degrees. Cook the salmon for a total of approximately 10 minutes per inch thickness.

For the peach agrodolce:

1. Preheat a skillet to low-medium heat. Add 2 tablespoons of olive oil, the shallots and the bay leaf to the pan. Sautéed the shallots until they start to soften, about 3-5 minutes.

2. Add the remaining ingredients to the skillet. Simmer the ingredients until the peaches are soft and the pan sauce starts to slightly thicken, approximately 3-5 minutes.

3. Season to taste. Serve the sauce as a base for the salmon.

SEASONAL AGRODOLCE SAUCE (with apples, plums or cherries)

Back to School Breakfasts

Avocado Toast

The start of the school year means that many of us are getting back to familiar routines that may have become lax in the summer (or during quarantine). For those of us with school age children, late summer is a natural time to reset some of our habits for the upcoming year. Switching up your breakfast is an easy opportunity to increase your energy, control your cravings, encourage mental focus and potentially lose weight. These are benefits that can be enjoyed by the whole family regardless of age.  If you are currently skipping breakfast or not having a healthy breakfast, consider prioritizing this meal for a month and note how you feel. 

What is a healthy breakfast?

The typical American breakfast brings to mind foods like cereal, muffins, waffles, oatmeal and orange juice. Each of these foods and others like them are filled with sugar and carbs, and lack key nutrients such as protein and healthy fats. A meal high in sugar and carbs can temporarily boost energy, but without protein, healthy fats and fiber our blood sugar may spike and then quickly crash. This blood sugar roller coaster leads to more carb cravings, as well as compromised focus and erratic energy. The perfect breakfast is low in sugar and contains protein, healthy fats and plenty of fiber. The combination of these macronutrients ensures that our blood sugars are stable helping to keep us appropriately fueled for our day. 

Consider these sources:

• Protein: Plant-based protein powders (I like rice, pea and hemp), eggs, collagen or well-sourced, high-quality, unprocessed meats

• Fat: Nuts, nut butters, olives, high quality oils (EVOO, avocado oil, coconut oil)

• Fiber: Veggies of all colors and varieties especially greens, flax meal, chia seeds or psyllium husk

Breakfast when fasting:

If you’ve read my blogs or seen me in the office, you know I am a fan of time-restricted eating (AKA intermittent fasting). Not only is what we eat important, but when we eat it also impacts our health. Ideally the first meal of your day, regardless of the time it is eaten, includes protein, fat and fiber to set the tone for balanced blood sugars for the rest of the day.

Easy Swaps for your breakfast favorites:

 We all have favorite foods. Try applying some of these simple swaps to ensure balance in your meal.

• If you are fan of baked goods, including waffles or pancakes, try swapping the white flour for whole grain flour or almond flour to increase fiber. Almond flour can be easily swapped for a portion of the flour in most recipes. The almonds give added fiber and healthy fat to keep you full longer. Another tip for pancakes: if you like syrup, then try swapping with almond butter and cinnamon, applesauce, or berries.

• Include veggies in your favorite smoothie recipe. I recommend kale, spinach, avocado, cucumber or even carrots to add fiber and antioxidants, vitamins and minerals. The goal here is to provide extra flavor and nutrition without sugar. Add only enough fruit to make the smoothie delicious enough for your to have it in your rotation. Bananas and pineapple can send your blood sugar soaring if not balanced with fat, protein and fiber. So, use them sparingly and with enough veggies to balance them.

• Use leftovers from dinner to balance your eggs. If you are only eating eggs, you are getting good protein, but you are missing fiber. Save some extra roasted or steamed veggies from dinner and add to your eggs in the morning. You will gain extra fiber and antioxidants to start your day. Or, serve your eggs with a side of mixed greens dressed with lemon juice and olive oil for a savory early day meal.

• Avocado toast is not just for brunch at your favorite restaurant. Smash an avocado and place on whole grain toast, with lemon, red pepper flakes, sliced radishes and “everything bagel” seasoning to add delicious favor. Experiment and make it your own with your favorite toppings. The avocado provides fat, fiber and antioxidants. For a twist, try hummus on toast.

• Make your oatmeal a complete meal. By itself, it is a good source of carbs and fiber, however it lacks protein and fat. Try adding a spoonful of protein powder, whole nuts or nut butter to make it work for you.

Below I have listed several quick and easy breakfast options to inspire you to have your (breakfast) cake and eat it too. By focusing on one meal at a time you can easily make food habits healthier, and breakfast is a simple place to start. These recipes are nutrient-dense, balanced and most importantly convenient for the morning rush. 

Chocolate Chia Pudding with Berries

Decadent German Chocolate Chia Pudding

Breakfast Parfait with Coconut Yogurt and Nutty Low-Sugar Granola

Avocado Toast with Eggs

Sweet Potato with Chai Spiced Almond Butter

Cured Salmon with Apple 

Smoothie Bowl with Protein Powder

Beet Red Velvet Waffles

Eggs Poached in Spicy Tomato Sauce

Good Mood Food

Do you dread people asking you “how are you today?” Do you say “fine” but secretly you are groggy or grumpy, or maybe just feeling down or in a bad mood? Anxiety and depression symptoms are common in American adults and can affect relationships, work, and overall health. While there are common pharmaceutical and counseling solutions which are appropriate, there is an additional area that you can easily control which also is a very powerful tool affecting your mood. Let’s look at food and its impact on your brain and your mood.

Our brains are composed of some of the hungriest cells in our body. They need consistent fuel and have specific nutrient needs. Study after study  has demonstrated that eating a nutrient-dense diet that is low in sugar (like a Mediterranean style diet) can prevent and even be used to help treat depression. A diet that is rich in “good mood foods” that include B vitamins, good fats and important minerals helps boost our brain’s ability to utilize serotonin and other feel-good brain chemicals.

Here are a few key nutrients that can help lift your mood, and where to find them in foods:

Omega-3 fatty acids

Omega-3 fatty acids are essential building blocks of our brains. In fact, our brains are comprised of nearly 60% fat! EPA and DHA fatty acids found in cold water fish are the fats that help protect our brain and lower inflammation. Good sources of omega-3 fats include salmon, sardines and anchovies. (Check out these salmon and sardine recipes for inspiration.)

B Vitamins

Your brain needs B vitamins to initiate many essential chemical reactions which help prevent depression and heighten the effects of antidepressants. In particular, B12, B6 and folate are necessary for nerve cell functioning. B12 is a vitamin that predicts how fast our brain shrinks as we age. One key approach to slowing this process is to maximize our absorption of vitamin B12 by keeping our stomach and gut healthy and eating foods that concentrate B12. Sources of many B vitamins include leafy greens, whole grains, nuts and seeds and lean meat. Vitamin B12 is only found in animal products. While clams, mussels and oysters provide an especially high concentration, you can also gain benefit by eating small servings of high quality pastured eggs and meats.

Fiber and probiotics

It’s been well-established that serotonin is a powerful chemical in our brain that influences our mood. Studies suggest that 60%-90% of serotonin is in our gastrointestinal system (our gut) which makes it directly affected by our microbiome (the colony of bacteria that lives in our gut.) So, a good mood requires keeping our gut be happy and healthy. Also, the microbiome helps regulate our immunity, helps us absorb our nutrients and even creates chemicals that communicate with our brain. Fiber feeds these beneficial bacteria that are so crucial to our guts’ proper function. Probiotic foods like kefir, sauerkraut and kimchi help create and balance a proper microbiome.

Vitamin D

A lack of vitamin D is associated with low mood, but also sub-optimal immunity. The best source of natural vitamin D is sunlight absorbed through the skin. However, if you have limited exposure to light, then taking a supplement may be helpful and is commonly necessary in the Midwest. Unfortunately, natural food sources of vitamin D are limited, and include sardines and cod liver oil. Those are probably not your first choices for dinner this week. Talk to your physician or Relish Health to gain a personal assessment of your level of vitamin D to customize a solution for you. 

Roasted Salmon with Lemon Walnut Relish

Touted for its rich Omega-3 fatty acid content, salmon is an easy and frequently fast meal to bring to the table. Look for wild-caught salmon when possible for even higher omega-3 content. Adding seasonal veggies, nuts and lemon makes this recipe a deeply nourishing and tasty meal.

Roasted Salmon with Lemon Walnut Relish

Author: Erica Leazenby, MD, Adapted from Everyday Food: Great Food Fast
Serves: 4
Time: 25 minutes

Ingredients:

4 4-6 oz pieces of wild-caught salmon
¼ cup walnuts
¼ cup raisins
1 lemon, peel and juice
Hot water
3 Tablespoons olive oil
Salt and pepper
Parsley for garnish (optional)

Suggested accompaniments:

• Roasted veggies like asparagus and carrots

• Bed of spinach

• Brown rice

Directions:

1. Preheat oven to 350 degrees. Place the walnuts on a sheet pan and toast for 4-6 minutes or until the nuts are lightly toasted and fragrant. After removing the nuts from the oven place them on a clean dish towel and gently rub the nuts together to remove the skins. Remove the nuts from the towel carefully to leave the skins behind. Set aside.

2. While the nuts are toasting, peel the lemon using a vegetable peeler. Slice the peel into thin strips and place them in a small heat-proof bowl with the raisins. Pour enough hot water over the mixture to just cover the ingredients (usually ½ cup or less) and set aside. 

3. Preheat a cast iron skillet or other oven-proof pan to medium high heat. Season the salmon with salt, pepper and a thin layer of olive or avocado oil. Once the skillet is hot (a drop of water will sizzle on contact), place the salmon skin side up on the skillet. Let the fish sear for approximately 3 minutes undisturbed. Flip the salmon and place the skillet in the oven. Bake the salmon until the center is still pink yet the flesh flakes apart. This will take about 10 minutes of total cooking time per inch thickness of fish (1-inch-thick = 10 minutes total sear and bake time, 1.5-inch-thick = 15 minutes, etc.)

4. While the salmon is baking, drain the lemon and raisin mixture. To the drained mixture add the juice of the lemon, olive oil, salt, pepper and walnuts. Adjust seasoning to taste. 

5. To serve, top the salmon with a generous spoonful of the relish and a sprinkle of parsley. Enjoy. 

For a twist on this recipe, try Pomegranate Walnut Relish.