Healthy-ish Salmon Fra Diavolo

It's winter here in the north and we get through it the best way we know how: we hunker down and we eat. High on my rotation this year is my take on Salmon Fra Diavolo. This dish satisfies, it's hearty and (shockingly!) healthy.  It also serves a crowd and makes for a great dinner when you & your friends hit the ski slopes.  Just cook your salmon, simmer your stew and when everyone is good and ready, combine both with some fresh toasted bread.  I frequently substitute any fresh seafood I can get here in land-locked Alberta. Halibut, mussels, shrimp and scallops have all tagged-in for salmon and they taste delicious.  




  • 4 salmon filets

  • 1 white onion, finely diced

  • 3 tablespoons olive oil

  • 2 tablespoons anchovey paste (or 2 fillets)

  • 4 garlic cloves

  • 2 tablespoons oregano

  • 1 tablespoon onion powder

  • 1 teaspoon red pepper flakes

  • 1 cup dry white wine

  • 1 can diced tomatoes (28oz), with juice

  • 3/4 cup minced peperoncini peppers

  • salt and pepper

  • diced green onion and extra olive oil (for garnish)





  1. Rinse salmon with cold water and pat dry.  Rub with olive oil and season with salt and pepper. Place on baking sheet lined with parchment paper and place in middle rack on oven pre-heated to 400 F on roast setting (top burner of oven lit). Bake for 10-20 minutes until just cooked through. Do not overcook. Remove from oven and let cool.

  2. In 12 inch skillet, heat olive oil and cook onion on medium heat until caramelized, 15 minutes.

  3. Add anchovy paste, garlic, oregano, onion powder, red pepper flakes and cook for an additional 5 minutes. 

  4. Turn heat to high and add white wine.  Simmer until wine is reduced by 2/3 and add tomatoes. Turn heat to low and simmer, uncovered for 15 minutes. 

  5. Put lid on skillet and continue to simmer until ready to eat, stirring frequently. Just before serving, add peperoncini peppers and stir.  

  6. Place salmon filets in shallow serving bowl.  Scoop piping hot stew on top of each filet. Garnish with green onion and olive oil. Serve with crusty bread for dipping.


Happy eating!