It’s awfully hard to think of a healthier food than wild salmon. There are people who eat this delicious fish every day, for the health of it. Besides the vitamins and minerals in salmon, this lovely fish also contains enormous concentrations of a beneficial, essential component, Omega-3 fatty acids.
These fatty acids are as precious as gold to the body since they do so much good. They are the MVP of fats, providing excellent control of the body’s normal processes such as cell function, brain function and transfer of information between the body’s cells. These omega-3 acids abundantly found in wild salmon, are outstanding for fighting ever- present inflammation which would otherwise disrupt these functions.
Inflammation is part of our body’s first line of defense against bacteria and viruses, but in the long-run cause very serious problems. Heart disease, arthritis, pre-mature aging, osteoporosis and the list goes on and on; all are caused and/or aggravated by inflammation.
Regarding the number one killer in the
, heart disease - intake of omega-3 fat is well known to decrease the risk of cardiovascular problems like heart attack, stroke, arrhythmia as well as high blood pressure. As little as one wild salmon meal a week has been shown to increase cardiovascular benefits. Great, let’s make some. USA
The easiest and most healthful way to prepare wild salmon is to broil it. I usually broil it in a cast iron skillet. I put a little olive oil to lightly coat the bottom. Then I put each fillet in the skillet to get a little oil on it and turn it over. Sprinkle on a little salt and pepper some chopped basil and parsley and a little lemon juice and broil for ten minutes without turning. Some people enjoy it seasoned with jerk seasoning. http://gritsandgroceries.blogspot.com/2011/04/jerk-chicken.html Salmon has a robust flavour, so you can season it to your choice. Chef Paul Prudhomme has a wonderful commercial product called Magic Salmon Seasoning which I sometimes use.
We usually put our broiled wild salmon fillets on a dressed salad, but you can put them over pasta or rice if you wish. Or try this special wild salmon dish, served on a plate with magnificent side dishes of steamed rice and green beans with almonds.
Salmon Fillet with Spicy Glaze serves 4
¼ cup of honey
1 teaspoon of oriental 5-spice powder
2 teaspoons soy sauce
½ teaspoon oriental sesame oil
½ teaspoon chili paste (optional but I like it)
2 garlic cloves, minced
4 wild salmon fillets, each about 6 ounces (170gms)
- Whisk the honey, 5-spice powder, soy sauce, sesame oil chili paste and minced garlic
- Place the salmon skin side down on a platter
- Pour the whisked ingredients over the fillets
- Turn the fillets and let marinate 15 minutes
- Put the fillets in a lightly oiled skillet or broiling pan.
- Brush on the whisked ingredients
- Broil ten minutes
There it is- a great tasting wild salmon .This sauce is so fine you could make extra and eat the salmon on steamed rice with the extra sauce.
In case you need a side dish, here is one I like, adapted from The Silver Palate Cookbook
Buttered Green Beans with Almonds
Ingredients serves 4
11/2 pounds (680gms) green beans
3 tablespoons melted unsalted butter
1 teaspoon of highest quality olive oil
½ teaspoon black pepper
¼ cup fresh parsley, finely chopped
1 cup sliced almonds
- Blanch the green beans in boiling salted water, about 5 minutes
- Meanwhile, melt butter, add olive oil, pepper and parsley and mix
- Drain beans and place in a warm bowl
- Sprinkle almonds on top of the beans and then pour butter mixture in
- Toss well and serve
The fresh parsley in the green beans is wonderful. I hope you will try this and the wild salmon dish. .
In case you are wondering, I stress wild salmon as opposed to farmed salmon because I have seen the feed that farmed salmon eat and it is mostly grain. The farmed salmon are grey coloured and need a feed supplement to acquire the otherwise natural orange shade. Regrettably, the all-important Omega-3 fat is not as prominent as it should be; instead the farmed fish features Omega-6 fat which most people get too much of already. So, if it is not wild, I avoid it. Brisling, herring and walnuts are also excellent sources of the vital Omega-3 nutrient.