Salmon is a great source of lean protein, vitamins, minerals, and omega-3 fatty acids, DHA and EPA, which help control mood and behavior, as well as reduce symptoms of ADHD, reduce systemic inflammation and toxicity in the body, as well provide preventative measures against cancer and chemo-induced muscle loss, and improve brain and cognitive function. Salmon is one of the healthiest foods that you could consume. The American Heart Association recommends that we consume at least two servings per week to help improve your health.
However, not all salmon is created equal! Much of the salmon available in the stores is not caught in the wild but bred in “fish farms.” Wild salmon is caught in natural environments such as rivers, lakes, and oceans where the salmon eat naturally occurring food. Fish farms, however, feed salmon a processed, high fat, high protein diet to make them larger. Because of this, wild and farm salmon have nutritional differences.
Wild salmon often contains more minerals and is lower in fat. Studies show that farm-raised salmon tend to contain higher concentrations of contaminants such as PCBs, dioxins, and synthetic compounds found in industrial/commercial processes. Some salmon farms will also use antibiotics in their fish feed – and this is not so tightly regulated, so it could be a concern when purchasing farm-raised salmon.
Both versions still contain the beneficial omega-3 fatty acids and protein. But if you are trying to reduce your intake of contaminants, we recommend purchasing wild-caught salmon. Because wild-caught salmon is not always available in traditional grocery stores, many online sources have started selling it. We use www.WildAlaskan.com but many other options exist. The great thing about this type of option is that the salmon is cleaned, filleted, and flash-frozen the same day it is caught in individual portion sizes that you can use right out of your freezer. Might be worth checking into something like this!
We love making salmon in many different ways; however, our favorite is to grill it and lay it on top of a delicious salad. There are many ways to dress your salmon: What you need for Citrus Honey Grilled Salmon: 2 salmon filets, 2T honey, 3T lime juice, 1 tsp garlic powder, ½ tsp cumin powder, roughly chopped lettuce, chopped cilantro, 1 medium thinly sliced red onion, ½ medium thinly sliced red pepper, 5T EVOO, salt to taste. Mix all seasonings together and rub into the salmon and let sit for 10 minutes. Heat oil in pan and quickly toss the onions and red pepper with a little salt and pepper, then add salmon cooking 3 minutes per side. Serve with salad and drizzle with EVOO and lime juice.
Another favorite is to roast cherry tomatoes and veggies with EVOO, fresh herbs, and garlic in a 400-degree oven for about 6-8 minutes, then top with salmon filets. Marinate the salmon in “the green stuff” for 10 minutes prior to cooking – which is made with a large handful of fresh herbs (basil, parsley, cilantro, oregano, mint, or whatever you have), chop in food processor, add 4-5 cloves of garlic, ½ cup or so EVOO, pinch of salt and pepper, lemon juice and/or splash of wine vinegar and blend together. Cook the salmon atop the veggies for about 6 -8 minutes more.
Grilling salmon is a fast and delicious way to add more healthy fish into your weekly menu cycle. We make this at least once per week. Veggies plus salmon – does the body good!