Salmon

Salmon is perhaps the most incredible fish in many ways.  Although born in fresh water, salmon spend a good portion of their lives navigating the open sea, only to swim back hundreds of miles to return to their birthplace in order to spawn.  There’s a reason why these intelligent, intuitive fish are considered a “brain food.”

Health Benefits:

Fish, particularly cold-water fish such as salmon, have been shown to be very beneficial for protecting against heart disease, Alzheimer’s disease, and many forms of cancer.  In terms of health benefits, salmon is one of the most highly valued fish because of its exceptionally high content of omega-3 fatty acids.  Wild Alaskan salmon also tends to be one of the cleanest sources of fish, as it typically contains the lowest levels of heavy metals and pesticide residues.
How to Select and Store:
 Salmon can be purchased as either steaks or fillets.
Quick Serving Ideas:
  • Combine leftover cold salmon with greens and vegetables for a delicious salad.  Or place between two pieces whole-wheat bread, garnish with mustard, and enjoy an easy-to-make yet exceptionally delicious sandwich.
  • For a twist on scrambled eggs, combine eggs with lox (smoked salmon) and onions, a classic New York delicatessen breakfast favorite.
  • Combine 1/2 pound silken tofu and 1/2 pound baked or smoked salmon in a blender with 2 TB lemon juice, 1/2 cup chopped scallions, and 1/3 cup parsley or dill to create a delicious dip.  Season with salt and pepper to taste.
  • Serve baked salmon over whole-wheat pasta.  Top with a sauce made of 4 TB olive oil, 1/4 cup fresh chopped dill weed, 1/4 lemon peel, 1/2 cup sliced scallions, and black pepper to taste.
  • For a healthy appetizer, serve smoked salmon on a platter with onions, capers, lemon wedges, and mini rye bread slices.
Source: Murray, M. (2006) The Condensed Encyclopedia of Healing Foods. New York, Pocket Books.