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There are a variety of salmon recipes available that will provide you with a tasty, heart healthy delight. Here is one way to get the most out of your baked salmon taste-wise. It will also help extend your food budget. This recipe serves approximately six people.
2 salmon fillets (1 pound each)
2 cups seasoned croutons (if desired)
1 romaine lettuce bunch, torn
2 cups small cherry tomatoes
3 T olive oil
2 T lemon juice, freshly squeezed or bottled
4-1/2 t mayonnaise
couple pinches of sugar
2 garlic cloves, minched
1 T Parmesan cheese
salt and pepper to taste
Preheat oven to 350. Prepare salmon by lightly spritzing with oil and sprinkling with dried basil. Place seasoned salmon onto lightly greased baking sheet. Bake in oven for about 15 minutes. They will be done when a fork can easily separate the flesh. Remove from heat and let cool.
In a large mixing bowl, toss together the lettuce, croutons, and tomatoes.
In another bowl, mix together all dressing ingredients.
Flake salmon in chunks and add to the lettuce mixture. Add cheese. Pour the dressing mixture over the salmon/lettuce. Toss gently to coat.
Hint: If you want a firmer salmon, simply grill the salmon instead of baking it. For the meat lovers, this may be the preferred method of cooking. Or, use smoked salmon.
For those of us craving meat, but wanting to eat a healthier diet - salmon is the answer. Salmon is known as the “meaty fish” in the seafood world. This is due to the fact that it has a firm and dense flesh that is much chewier than that found in other types of fish. “Meaty fish” is known for satisfying those who enjoy beef and other forms of red meat. The reason for this is the fact that salmon is the closest fish to having the texture of meat.
The similarity between salmon and red meat stands out the most when grilling salmon. By doing this, you can easily experience the chewiness and firmness of the salmon flesh when compared to beef. It is healthier than red meat, though, since it is low in saturated fat. Here is a salmon recipe that is a great way for meat lovers to enjoy the wonderful world of fish:
In one small saucepan, place some balsamic vinegar. Cook over medium heat until a syrup consistency is formed. Set aside. This process is known as a reduction.
Lightly spritz one salmon fillet (or more depending on the number of people you are serving) with olive oil. Sprinkle with some dried basil and rosemary. Place onto a preheated indoor grill. Close. Cook for 2-3 minutes per one-half inch thickness. Remove from grill and drizzle with balsamic vinegar reduction/syrup. Enjoy with a baked potato or serving of couscous and fresh, steamed veggies.
There you have it. An easy, quick heart healthy meatless meal for the meat lover.
Salmon patties are a quick and tasty heart healthy delight that you can enjoy either as a sandwich or main course. Try using canned salmon due to the fact that it more than likely is wild salmon. You will not have to concern yourself with PCPs or mercury contamination this way.
As a sandwich, of course, simply put the patty between a bun and add tomatoes, lettuce, and a delightful honey mustard sauce. Or, if you prefer, use your favorite condiment.
If you want to enjoy your salmon patty as a main course, simply add some roasted or steamed veggies as a side dish. Add some rice pilaf and nice cold beverage and you will have a well-balanced, healthy meal.
Here is the recipe for salmon patties. This recipe will make 8 patties.
1 14 oz can of wild salmon
½ cup onions, chopped
½ cup croutons, seasoned
1 T mayonnaise
2 eggs, beaten
2 t lemon juice, freshly squeezed (you can use the bottled variety if need be)
1 T parsley, freshly chopped or 2 t dried parsley
1 t garlic powder or 1 T fresh garlic, minced
Drain liquid from salmon. Put into medium size mixing bowl. Add remaining ingredients (except for vegetable oil). Mix thoroughly. Form into patties, your desired size.
Lightly spritz a nonstick frying pan or skillet with the vegetable oil. Heat pan over medium heat. Place patties into the pan and cook until done. They will be done when brown on both sides and center is done. Cooking time will be about 20 minutes.
When you go to the fish market (or fish department of your grocery store), you will probably see a variety of salmon available. What are they and how do they differ? Let us explore...
Atlantic Salmon. This salmon is caught, of course, in the cold salt waters of the Atlantic Ocean – if it is wild. Sometimes this type of salmon is farm-raised. Red Lobster sells and uses this type of salmon, caught in the waters of the Atlantic, both online and throughout its restaurants.
Alaskan Salmon. Of course, this salmon is from the cold, salt waters surrounding Alaska.
Pacific NW Salmon. There are five varieties of salmon in this category: king, chinook, sockeye/red, coho/silver, and pink/humpback). This wild salmon is from the cold salt waters of the Pacific Ocean located in what is known as the Pacific Northwest region. All have a delightful taste and, overall, are low in fat.
King salmon. This type of salmon is the most commonly consumed variety available. It is the largest of salmon. It is one of the Pacific NW variety. It is very tasty and low in fat.
Chinook salmon. Another Pacific NW variety of salmon. Its taste is as comparable to the King variety.
Coho/silver salmon. This variety is called silver since, figure this out, its body is silver.
Copper River Salmon. This is the primo of the salmon world, which also explains its high price. Once you taste it (in my opinion), you will not want anything else. However, it does not suit all palates. Some like it, some do not. Its flesh has a beautifully rich color. And, the flesh tastes very rich. Its taste is stronger than other varieties. It comes from the Copper River region of Alaska. These salmon are only available for a limited time in May and June.
Chum salmon. You have probably seen this type of salmon at very good prices at your fish market. Ever wonder why? It is because chum is known as the low end of the salmon world. It tastes good and there is nothing wrong with eating it. The taste, however, it not as strong as other varieties of salmon.
Pink salmon. This salmon is most notably found in the canned salmon variety. It is called pink due to its flesh being more pink than other varieties of salmon.
Use any of these varieties in salmon recipes.
Salmon can be prepared in a variety of heart healthy ways. It is easy to find salmon recipes, since this fish has become so popular. Salmon can even be deep fried, even though it is not that heart healthy.
Steaming. By simply placing your salmon fillets or steak in a steamer, you will be using the healthiest way of cooking salmon. Plus, it cooks quickly.
Poaching. This water based method of cooking salmon is very heart healthy. It uses no oil. You simply place in about an inch of water into a pan. Bring to boil, reduce heat and add your salmon fillet or steak. Cover the pan. Cook until done.
Grilling. When you grill salmon, its firm and dense texture will be more similar to meat than any other fish would. So, grilled salmon is usually enjoyed immensely by meat lovers. After all, salmon is also in the category of “meaty fish”.
Broiling. This is another quick method of cooking salmon. Simply place a couple dabs of butter on your salmon fillet or steak and sprinkle with dried basil. Place under the broiler for only a few minutes. You can tell when it is done when a fork can separate the flesh easily.
Baking. This method of cooking salmon takes longer than the above three, but baked salmon provides a delightful texture and taste. Simply place your salmon steak or fillet onto a baking sheet that is lightly greased. Or, you can cover your salmon with a seafood coating mixture to get a crusty version. The baking sheet can be covered with aluminum foil, if desired. Place into an oven and bake at 350F for about 15 minutes.
Stir Fry. You can enjoy your salmon by flaking it and stir frying it with veggies for a healthy meal. Stir frying uses less oil than regular frying requires.
Fried. As mentioned, you can fry salmon, but it is not considered a heart healthy way to cook salmon.
The overall rule of thumb for cooking fish is 2-3 minutes for each ½ “ thickness.
When deciding to eat salmon, there are some choices you will have to make when shopping in the fish market or your local grocery store. You will see: wild salmon and farm-raised salmon. What is the difference, other than the obvious?
The obvious is the fact that wild salmon live in the oceans, streams, rivers, and lakes. Farm raised salmon, by comparison, live in the controlled environments of fish farms.
Of particular concern is the fact that sometimes salmon marked 'wild' in the marketplace are actually farm-raised. It has been found to happen from time to time. Is wild salmon healthier than farm raised salmon? That issue has received much publicity of late. In fact, salmon, have become the topic of political, environmental, and ecological debate.
Farm raised salmon are known to contain PCB's. These PCBs come from two sources: the salmon feed and the fact that farm-raised salmon are bigger/fatter than wild salmon. PCBs are stored in fat and remain there for an extended period of time. This in turn means that farm raised salmon contain more PCBs. PCBs are believed to be linked to certain types of cancer, in case you were wondering what their significance is.
Wild salmon do not contain anywhere near the same amount of PCBs, if any. However, the PCBs from salmon farms are slowly, but surely, entering the waters of wild salmon. Fish absorb PCBs from contaminated sediments and from their food.
Farm-raised salmon is known for being colorful due artificial coloring being added to their meal. The FDA recommends that consumers choose wild salmon instead of farm raised salmon, and that the public should eat an 8 oz serving of farm raised salmon no more than once a month, as farm raised salmon contain higher levels of mercury than wild salmon.
Do not give up on eating farm-raised salmon totally, though. The benefits of eating a heart healthy diet containing them may outweigh the risk of getting cancer from eating them. Trim the skin and visible fat from the farm-raised salmon. PCBs are stored in the fat portion. Prepare your salmon in a heart healthy way such as broiling, grilling, or steaming to reduce a significant portion of fat. Canned salmon usually contains wild salmon. Canned salmon is great in salmon patties and other salmon recipes.
An easy and quick way to enjoy salmon, while extending your budget, is found in this salmon recipe. You can make this for a quick lunch, or light dinner meal. This will serve one or two people, depending on how hungry you are.
One package Ramen noodle
3 ounces salmon, cooked
¼ c broccoli
1/2” onion slice, chopped
¼ c sweet peas
soy sauce to taste
garlic powder to taste
ramen seasoning mix, if desired
If you do not want to cook the salmon yourself, simply use the canned pink variety. If you do cook your own salmon, it does not matter which method of cooking you choose. You will simply be flaking it (or chunking it) into the dish.
Place about 3-4” of water into medium saucepan. Add broccoli, onion, and noodles. Bring to boil. Reduce heat and cook until noodles are done (only a few minutes). Drain. Place back into saucepan and add salmon, peas, and seasonings. Season to taste. Serve warm.
Hint: This recipe can easily be made into a healthy salmon soup. Simply add more water to begin with. And, do not drain it as in the recipe above. You will be making the soup as directed on the Ramen noodle package but adding more variety with the veggies and spices. Try adding some carrots and chestnuts for extra tasty treats.
Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, a type of poly-unsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of of a high salmon diet. Moderation is the key. Include salmon to your meals occasionally and enjoy its health benefits.
Yes, salmon can definitely be cooked in the microwave. For a very simple recipe, place your salmon fillets or steaks in a microwave-safe dish. They should be about 1/2 inch thick and in a single layer.
Season with salt, lemon juice (about a tablespoon to divide between your steaks), olive oil (again about a tablespoon), and a little bit of crushed garlic if you like it on your salmon.
Cover the salmon and microwave until the edges flake easily. Depending on the power of your microwave, this will take between 5 and 7 minutes on the high setting.
After removing the salmon from the microwave, let it "rest" for a few minutes before serving.
To store fresh salmon and fish, remove the salmon from its package, rinse under cold water and pat dry with paper towels. When fish sits in its own juices, the flesh deteriorates more rapidly. To prevent this, place cleaned salmon and fish, whole, fillets or steaks onto a cake rack so that the salmon and fish do not overlap. Set the rack in a shallow pan. If it is necessary to keep the fish for more that 24 hours, fill the pan with crushed ice. Since ice leaches color and flavor from fish, make certain that it does not come into contact with the fish.
After buying, wrap salmon and other fish in waxed paper or place in a covered dish and refrigerate the salmon. It is important to cook the salmon as soon as possible, although fresh salmon and other fish can be refrigerated for a day or two. Frozen salmon and other fish may be stored in the freezer for up to six months.
There are many health benefits of regularly eating cold water fish like salmon that are naturally rich in omega-3 fatty acids. These benefits range from lowering the risk of heart attacks, to inhibiting breast cancer, to reducing inflammation in rheumatoid arthritis and fibromyalgia, and promoting improved bone growth. Salmon and other fish also appears to counteract the effect of a high-fat diet which a study suggests contributes to Alzheimer's disease and can lower the level of a certain cholesterol that contributes to the risk of heart attacks.
|Jennifer Mathes, Ph.D.|