Simply Salmon

Simply put, salmon is one of the healthiest foods around. It's rich in Omega III fatty acids, which promote blood, heart, and brain health. It contains many other beneficial nutrients and it also tastes delicious. Even if you or someone in your family don't like "fish" try some of these tips and recipe ideas and you just might change your mind.

The fatty acids in salmon can help lower triglycerides, prevent heart attack, stroke, pulmonary embolisms and deep vein thrombosis, prevent and control high blood pressure, prevent heart arrhythmia and much more. It also contains more than 100% of your DV of tryptophan and Vitamin D, 58% of your DV of protein, and contains many other essential minerals and vitamins. A serving has about 260 calories but they are nutrient dense and rich calories. There is research that shows wild salmon is safer to eat than farmed salmon for environmental reasons.

When you purchase salmon it should have a fresh, salty scent with no fishy odor. The skin should not be slimy or smelly. The flesh should be firm and a rich pink or red. It should not fall apart into divots when you hold it up; that means it is not fresh.

Salmon isn't hard to prepare and cooks quickly. Timing is important though because if it's even slightly overcooked it can get dry and tough. One way to minimize this danger is to prepare salmon in an aluminum foil"bag." Cut your salmon into serving size portions and place in a large square of aluminum foil. In a medium sized bowl mix together some light mayo, minced garlic, grated onion, chopped fresh dill, smoked paprika, and fresh lemon juice, salt and pepper. Spread this mixture over the salmon pieces. Grate some fresh lemon zest over top. Draw together the corners of the foil squares into pouches. Bake at 400 degrees for approximately 10 minutes if the filets are thin, (1 inch), or 20-25 minutes if thicker. Serve with steamed, fresh vegetables and place the salmon on top of them so the sauce drizzles down to flavor the veggies. You could add some roasted garlic potato wedges for a complete meal.

Use leftover salmon for sandwiches, pitas, wraps, or on top of salads. For a great sandwich gently fold together flaked salmon, a little bit of light mayo, chopped green olives and/or capers, salt and pepper to taste, a squeeze of fresh lemon juice, and chopped chives or parsley. Serve on toasted wheat bread, or in pita pockets with sliced tomato and fresh spinach.

Try topping your salmon with different ethnic ingredients. For example, create a Greek salmon dinner. In a bowl mix together minced garlic, diced red onion, diced zucchini, diced tomatoes, diced red peppers, chopped black olives, lemon juice, salt, pepper, and dried or fresh oregano. Pour this over a salmon filet in a baking dish. Broil for approximately 20-30 minutes depending on the thickness of the salmon. The last five minutes top with crumbled feta cheese. Serve with a loaf of whole grain garlic bread. You can use this technique to make Italian style salmon, Indian style, Japanese style, etc.

Try some of these tips and ideas to create your own healthy salmon dishes. Before you know it your family will be asking you to cook up your healthy, gourmet salmon creations several times a week.