Healthy Recipes

Nuked Salmon Recipe with Polenta & Asparagus

Preparing this delicious, protein-packed meal doesn't have to take all night. All you need is a microwave.

Nuke Attack: Salmon with Polenta and Asparagus
Calories 414
Protein 31g
Fat 22g
Carbs 24g

Fish like salmon, trout and tilapia can taste great when zapped quickly in the microwave. Seriously. It's also a fast way to flood your body with a boatload of heart friendly omega-3 fatty acids, and there's no easier way to prepare polenta than in the microwave for a source of quality carbohydrates. Round out this meal with some tender asparagus for a shot of must-have vitamins and minerals.

Nuked Salmon Recipe with Polenta & Asparagus Servings: 2
You'll need
  • ½ cup finely ground cornmeal
  • 2 tsp extra virgin oive oil
  • 1 garlic clove, minced
  • 1 tsp fresh thyme
  • ¾ tsp salt
  • 1 ¾ cups water
  • ½ cup finely chopped sun-dried tomatoes
  • ⅓ cup grated parmesan cheese
  • 1 lb salmon fillet, cut into 2 equal-size pieces
  • ¼ tsp black pepper
  • 1 tsp lemon zest
  • 1 lb asparagus, tough ends trimmed and cut into 2-inch pieces
  • Juice of 1/2 lemon
1. Place cornmeal, olive oil, garlic, thyme,1/4 teaspoon salt, and 1 3/4 cups water in a large microwave-safe bowl. Microwave 2½ minutes. Stir mixture and heat for another 2 1/2 minutes or till polenta has thickened and most of the water absorbed. (The polenta will thicken further upon resting.) Stir in sun-dried tomatoes and cheese. Cover and let sit.
2. Place salmon, skin-side down, in a microwave-safe baking dish. Season with 1/4 teaspoon salt, 1/4 teaspoon pepper, and 1 teaspoon lemon zest. Cover dish with wax paper, leaving one side slightly open to vent. Microwave on high for 3 minutes. Check if fish is cooked through. If not, microwave in 25-second intervals till flesh flakes easily.
3. Place asparagus in a microwave-safe bowl with 1 tablespoon water. Loosely cover with paper towel and microwave for 2 minutes. Season with ¼ teaspoon salt and lemon juice.
4. Serve alongside salmon and polenta.