Posts Tagged ‘Healthy’


What can I say about salmon… it is a fish that we hear about all the time.  It is said to be heart healthy, anti-inflammatory, cholesterol-lowering, and I have even heard it said that salmon can slow down aging!  We know this food is healthful when scientific studies prove that the above claims are actually true.  However when it comes to cooking salmon at home, or any fish fillet for that matter, many people are at a loss.

I think I know why.  I subscribe to several food magazines,  and have even more cookbooks than most people can imagine.  The other day I purchased some salmon and decided to look up a new recipe to try out.  I thought it would be easy to find a simple, healthy salmon recipe.  Not so.  Many cookbooks have just one, or maybe no salmon recipes.  The recipes I did find used smoked salmon, not fresh fillets.  Cooking shows?  Beef, pork, chicken… sometimes shrimp.  What happened to wonderful, delicious, healthy salmon?

Returning to my recipe hunt,  I eventually found one in my Bon Appetit December 2008 issue.  Thank goodness that hadn’t gone in the recycle bin.  It had a good amount of mayonnaise in it and therefore was not low-fat, but I could change that.  The fish came out beautifully and I got big thumbs up from my fiance.  He even went back for seconds.  I served it over a quinoa pilaf (also tough to find recipes for) with roasted asparagus.  Yum.  Add of course we felt really good about eating such a nutritiout meal.  Try it out.  If you don’ t have tarragon at home, you can use fresh dill – but I highly recommend the tarragon, it goes great with fish.

Roasted Salmon with Mustard Tarragon Sauce

Here are a few tips to consider when cooking salmon

  1. Salmon is naturally tender, flaky, and moist.  It requires no marinade, pounding or grinding (like meats) to make it tender.
  2. You can leave the skin on, it will easily slide off when the fish is cooked.  Don’t bother with the mess of skinning the fish.
  3. Watch our for pin bones!  Use your fingers to find and kitchen tweezers to pull them out before cooking.
  4. Fish will cook through when the center is at a lower temperatures than chicken, beef or pork.  Too much cooking time and you can really dry it out.
  5. To test doneness, take a fork and gently pull a piece of fish from the edge.  It should pull apart and flake easily, with little or no resistance.  
  6. Keep in mind that carry-over cooking will occur with thick salmon fillets.  The filet should be opaque and appear cooked through all except for a little pink spot in the very center/thickest part of the fillet.  As the fish sits for a few minutes before serving, it will cook a little further as the heat distributes itself.
  7. Citrus!  Salmon can be a bit fishy-smelling or tasting due to its higher fat content.  A few squeezes of fresh sliced lemon or other citrus will help neutralize the odor and taste.

Nutrition Breakdown for 6oz (raw) Atlantic, wild salmon fillet:

The Good: Salmon is an excellent source of omega-3 fatty acids and one fillet can provide around 3,996mg of omega-3 fatty acids.  These help reduce inflammation in the body and therefore protect your heart, arteries, brain, and joints.  You also get 100% of your daily needs for selenium – a powerful antioxidant as well as 100% of your daily vitamin B12.  It is also an excellent source of niacin, riboflavin, thiamin, and phosphorus.  It is a good source of copper, potassium, and iron.  Being so high in antioxidants, no wonder this fish has such an excellent reputation among health care professionals.

The Bad:  Is there any?  Mmmm…. well it is technically high in fat, 35-45% of calories in salmon are from fat.  BUT it being so healthy, and much of the fat is unsaturated, that this is not really a bad thing.  It has about 109 mg of cholesterol in one fillet.  But again, the high level of omega-3 fatty acids cancels this out of the equation. 

Bottom Line:  Eat more salmon!  It is truly one of nature’s gifts to us and our bodies.


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What better way to celebrate the warmer days here in the city than grilling fish?  It goes great with a frosty beverage, like a frozen margarita or sangria (my favorite).  Cooking at home was a nice escape from the French and Italian cuisine we have been cooking in class.  I did not have to use butter, cream, flour, eggs, or brown veal stock for anything!

I will share with you the components of a very yummy fiesta style meal you can prepare at home.  There is a lot of vegetable chopping if you make the salsas at home.  But they will be more fresh, vibrant, and seasoned exactly how you like.

AppetizerPan-crisped plantains (pictured above)

How-To:  Buy a nice and green plantain.  Cut 1/2 inch thick slices.  Sprinkle with salt.  Heat a tablespoon of vegetable oil in a non-stick saute pan over medium heat.  Add the plantains as well as 1 tablespoon agave syrup (or sugar).  Reduce heat to low.  Cook until one side caramelizes and turns brown.  Flip and repeat.  Remove from pan, taste and adjust seasoning with more salt or sugar (depending on the ripeness of the plantain).

Main CourseGrilled Fish with Lime

How-To: Buy two large fish fillets (enough for however many people are eating).  Heat a non-stick grill pan over medium-high heat.  Brush fillets with vegetable oil and sprinkle with salt.  Grill, flipping once, until fish is opaque and cooked through.  Do not over cook.  Remove to platter and squeeze fresh lime juice on fish (about 1/2 lime per pound of fish).


Warmed tortillas

Steamed Rice

Black Beans

Salsas (See Salsas in Recipes section)

Nutrition Notes:  Everything was delicious and healthy!  Overall this meal is low in fat and can be low in salt.  You can use less oil by utilizing a non-stick grill pan for the fish.  This meal is full of fresh vegetables, herbs, and fruit.  A wide variety of antioxidants, vitamins, and minerals.  Especially since the three salsas are not cooked and therefore most of the nutrients are retained.  Serving with black beans increases the fiber and protein in this meal.  Top scores for nutrition and deliciousness.

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