- UnfeaturedWeekly Recipe:NonWeeklySalmon contains an abundant supply of omega-3 fatty acids, which keep the heart healthy and reduce inflammation. Several studies suggest that curcumin, a component of the spice turmeric, may also put a damper on inflammation, as well as protect against chronic diseases. One study in mice showed that curcumin may also protect against breast cancer.
1 teaspoon turmeric
1 teaspoon curry powder
1/4 teaspoon ground ginger
1/4 teaspoon allspice
1/8 teaspoon cayenne pepper
1/4 to 1/2 teaspoon salt
4 (6-ounce) wild salmon fillets or steaks, about 1-inch thick
2 teaspoons olive oil
Preheat oven to 350 degrees.
1. Place the first five ingredients in a small bowl; whisk to blend.
2. Sprinkle salt evenly onto both sides of the fish. Pat spice mixture onto one side of each fillet.
3. Heat oil in a large, ovenproof, nonstick skillet over medium-high heat.
4. Add salmon, spiced side down, and cook for two to three minutes or until nicely browned.
5. Place salmon in oven, and bake it for five to six minutes or until fish flakes easily with a fork.
Nutrition information per serving: Calories 266; Protein 34 g; Carbohydrate 1 g; Total fat 13.2 g; Saturated fat 2 g; Cholesterol 94 mg; Sodium 223 mg; Fiber 0.3 g
We all know that we should add more fish to our diet. The omega-3 fatty acids contained in fish have numerous health benefits. Omega-3 fatty acids benefit the heart of healthy people, and those who are at risk of or those who already have cardiovascular disease.
4 8-ounce skinless salmon fillets
Salt and ground pepper
1 tablespoon Extra Virgin Olive Oil
1 garlic clove, thinly sliced
1 9-ounce bag baby spinach, rinsed but not dried
2 teaspoons fresh lemon juice
Preheat oven to 400˚F. Place salmon in ovenproof baking dish. Season well with salt and pepper. Bake 10 to 15 minutes. Heat oil and garlic in skillet. Add damp spinach and using tongs, toss and cook until spinach is wilted. Stir in lemon juice. Serve salmon atop spinach and with mashed potatoes.
Fish oil is known to many as the magic source of omega-3 fatty acids. But what is an omega-3 fatty acid? Amongst others, it includes (eicosapentaenoic acids or EPAs) and docosahexaenoic acid (DHA). Neither acid is produced by our bodies, so they need to be consumed through diet or supplementation.
- FeaturedWeekly Recipe:NonWeekly
4 kiwifruit, peeled and chopped
1/2 cup thinly sliced red onion
2 tablespoons chopped cilantro
2 tablespoons fresh lime juice
1 teaspoon honey
4 (6-ounce) wold-caught salmon filleets (about 1 inch thick), skinned
1 teaspoon ground cumin
1 teaspoon paprila
1 teaspoon chili powder
2 teaspoons olive oil
Salt and pepper to taste
1. Mix all salsa ingredients in a small bowl. Cover and set aside.
2. Rinse salmon and pat dry. In a bowl, mix cumin, paprika, chili powder, olive oil, and salt and pepper. Rub mix over salmon and place in a bowl. Cover and chill for at least 30 minutes.
3. Preheat an outdoor grill to medium heat or set your oven to high broil. Place salmon on a grill rack and cook 6 to 8 minutes per side, turning carefully; or place in a grill pan 4 to 6 inches from your oven's heat source, and broil for 10 minutes.
4. Spoon salsa over warm fish and serve.
Suggestion: Serve with a side of steamed asparagus. Trim asparagus ends, lightly peel spears, and steam for 5 to 10 minutes, or to desired tenderness.
Nutritional analysis: 338 calories; 15 g fat; 2 g saturated fat; 92 mg cholesterol; 35g protein; 17 g carbohydrates; 3 g fiber; 87 mg sodium
2 tablespoons chopped fresh dill
1 tablespoon lemon juice
8 ounces light, organic cream cheese
6 ounces wild Pacific smoked salmon
Combine first three ingredients in a food processor; add 3 ounces of the salmon and process until smooth. Fold in remaining salmon and serve with whole grain crackers.
nutrition info per serving (12): 58.1 calories; 3.2 g fat; 1.9 g saturated fat; 16.3 mg cholesterol; 5.3 g protein; 1.7 g carbohydrates; 0 g fiber; 170 mg sodium
2 medium salmon fillets, skin removed
2 cups water
1 medium sweet potato, peeled and diced
2 medium carrots, peeled and diced
1/2 onion, diced
3 cups vanilla rice milk
1/2 cup finely chopped fresh dill, stems removed
1 teaspoon salt
6 tablespoons cornstarch
1. Slice each salmon fillet very thinly into bite-sized pieces, and set aside.
2. In a pot, bring water, sweet potato, carrots, and onion to a boil, then reduce to a medium-high heat, cover, and cook until vegetables are tender, about 10 minutes.
3. Add rice milk and bring to a boil.
4. Add salmon, dill, and salt, and reduce heat to medium until salmon is done, about 3 minutes.
5. Mix cornstarch with just enough cold water to dissolve and add to soup. Bring soup to a boil while stirring, and allow mixture to thicken for 1 to 2 minutes.
6. Remove from heat and serve warm.
nutrition info per serving (4 to 6): 322.9 calories; 4.7 g fat; 1.5 g saturated fat; 30 mg cholesterol; 17 g protein; 52.5 g carbohydrates; 2.5 g fiber; 516.3 mg sodium
1 cup fresh or frozen and thawed mango cubes
1 Serrano chile, seeded and minced
1/2 cup red onion, diced
1/4 cup cilantro, chopped
Juice of 1/2 lime
2 tablespoons olive oil
4 6-ounce salmon fillets
4 teaspoons low-sodium
4 large garlic cloves, minced
1/2 teaspoon red pepper flakes
1 10-ounce bag baby
1. To make salsa, in a medium bowl combine mango, chile, onion, cilantro, and lime; stir to mix. Season with salt and pepper, and set aside.
2. In a large skillet, heat olive oil. Place salmon fillets, flesh side down, in a skillet and cook for 1 minute, or until lightly browned. Turn fillets over and place in skillet, skin side down. Sprinkle fish with soy sauce, garlic, and red pepper flakes. Add 1/2 inch of water to skillet, cover, and cook on medium until fish is opaque, 6 to 10 minutes.
3. Remove fish from the skillet and increase heat to medium-high. Add spinach to the skillet and cook for 1 minute, or until just wilted. Remove spinach and divide among four individual plates. Top each plate with a salmon fillet; garnish with salsa.
nutrition info per serving (4): 366 calories; 18 g fat; 3 g saturated fat; 92 mg cholesterol; 37 g protein; 15 g carbohydrates; 3 g fiber; 311 mg sodium
For The Salmon
1 pound salmon, about 1 inch thick, cut into four filets
1/2 teaspoon salt
1/2 teaspoon pepper
For The Yogurt Garlic Dill Sauce
1 cup plain yogurt (see recipe above)
2 tablespoons chopped fresh dill
1 clove garlic, minced
1 teaspoon lemon juice
1. Spray grill with cooking spray, and heat to medium-high. Sprinkle salmon filets with salt and pepper, and grill four minutes a side (skin side up first) or until done.
2. Separate fish from skin by sliding a spatula between them; transfer filets to a plate. Serve with yogurt garlic dill sauce.
3. To make yogurt garlic dill sauce, combine all ingredients. Refrigerate until ready to use.
Nutrition info per serving (4): 249.3 calories; 9.5 g fat; 2.4 g saturated fat; 68.3 mg cholesterol; 34.3 g protein; 4.8 g carbohydrates; 0.1 g fiber; 394.1 mg sodium
3/4 cup water
1 3-inch gingerroot, grated
3 cloves garlic, minced
2 green tea bags
2 teaspoons plus 2 tablespoons honey
1 1/2 pounds wild Alaskan salmon, skin removed
1 tablespoon white miso
2 tablespoons Dijon or spicy brown mustard
1. Preheat oven to 400 degrees.
2. Combine water and grated ginger into a small saucepan. Bring to a boil; remove from heat and add garlic, green tea, and 2 teaspoons honey. Cover and let brew for five minutes. Remove tea bags; set mixture aside.
3. Place salmon in a baking pan and pour green tea mixture over fish. Cover loosely with foil and bake 12 to 15 minutes.
4. Remove from oven and turn broiler to high. In a small bowl, combine miso, mustard, and 2 tablespoons honey. Spread mixture over fish and broil two minutes.
Nutrition info per serving (4): 379.8 calories; 12.8 g fat; 2.7 g saturated fat; 96.9 mg cholesterol; 46.8 g protein; 15.2 g carbohydrates; 0.2 g fiber; 408.7 mg sodium