1. Wild Salmon with Blackberry Compote

Wild Salmon with Blackberry Compote

Wild salmon and blackberries make perfect companions, from sensory and nutritional standpoints alike. The slightly tart sweetness of blackberries brings out and moderates the richness of wild salmon. Their contrasting colors also add visual appeal to the plate, with the deep-purple of organic blackberries highlighting the rich red-orange of salmon. The two foods also offer distinct, attractive health benefits. Each is high in antioxidants: Wild salmon abounds in the bright orange carotene-class antioxidant pigment called astaxanthin with capacities 50 to 100 times greater than vitamin E. Blackberries are rich in the same kinds of flavanol compounds that make tea, cocoa and all berries good for brain, vascular and metabolic health. And of course, wild salmon is very high in omega-3s and uniquely rich in vitamin D. Adapted from a recipe by theflyingchef. Blueberries can be substituted for blackberries, if preferred.

Wild Salmon with Blackberry Compote

Prep Time: 5 minutes | Cook Time: 25 minutes | Total Time: 30 minutes


  • 4 Vital Choice wild salmon fillets (6 ounces each)
  • 1 red onion, chopped finely
  • 2 tablespoons organic Vital Choice extra virgin olive oil
  • 2 tablespoons raw organic sugar
  • 2 tablespoons blackberry (or blueberry) preserves
  • 2 cups organic blackberries, thawed
  • 4 tablespoons organic Vital Choice balsamic vinegar
  • 2 tablespoons minced fresh parsley
  • Sea salt and organic pepper


  1. Add the onion and 1 tablespoon of the olive oil to a saucepan over medium-low heat and cook, stirring for 2‒3 minutes. Add the sugar and stir until it reaches a syrupy consistency.
  2. Add the preserves and balsamic vinegar and stir to combine ingredients. Add berries and stir gently. Leave saucepan on very low heat to keep warm.
  3. Add the remaining 1 tablespoon olive oil to a pan large enough to hold the salmon, and set burner to medium heat. While oil is heating, sprinkle salmon fillets with parsley, salt and pepper.
  4. Add the salmon and cook 3 to 4 minutes. Turn and cook 3 to 4 additional minutes, or until fish flakes easily.
  5. Transfer the salmon to individual plates and spoon the compote over the fish. Serve immediately.
Serves: Serves 4