"Salmon has earned its research reputation as a health-supportive food based largely on its usual omega-3 fatty acid content. It's very common for 4 ounces of baked or broiled salmon to contain at least 2 grams of omega-3 fats - more than the average U.S. adult gets from ALL food over the course of several days."
How is salmon good for us and what are the benefits of Omega -3 fatty acids?
Cardiovascular Benefits - Intake of fish rich in omega-3 fat (including salmon) is associated with decreased risk of numerous cardiovascular problems, including: heart attack, stroke, heart arrhythmia, high blood pressure, and high triglycerides in the blood. Intake of omega-3-containing fish is also associated with improved metabolic markers for cardiovascular disease.
Improved Mood and Cognition - Research has shown that DHA is the most important fat found in the human brain and because of the high concentration of DHA in omega-3 fatty acid, intake of salmon and other high omega-3 containing fish is associated with decreased risk of depression, decreased risk of hostility and depression in teens, and decreased risk of cognitive decline in older people.
Joint Protection - Omega-3's help prevent excessive and unwanted inflammation. Recent discoveries have shown that salmon combines the benefits of anti-inflammatory's with bioactive protein molecules that may provide special support for join cartilage and other types of tissues.
Eye Benefits - Consumption of Omega-3's have been associated with decreased risk of two eye related problems: Macular Degeneration and Chronic Dry Eye.
Decreased Cancer Risk - Salmon and other fish rich in omega-3 is also associated with decreased risk for several types of cancer, including, colorectal, prostate, and breast cancer.
How to buy salmon?
Buying salmon or seafood of any kind can be intimidation. Wild Alaska Caught salmon has been shown to have the least chance of contamination. Ask your fish monger. Use the smell test. If it smells funny, don't buy it. Fresh salmon should not have a strong fishy odor. Fresh isn't always best. If it has been caught and put on ice right away to preserve freshness and you trust the source, then go for it.
How to cook salmon in the oven?
The key is to not over think it. It's as simple as rubbing the filets with a little olive oil, and seasoning them with salt and pepper. Place them on a foil lined roasting pan or baking sheet, place them in a 425 degree preheated oven, and don't go far. Roast 4-6 minutes per half inch thickness. Check the doneness of your salmon with a fork. If it flakes easily, it is done. Squeeze a little lemon juice over it and top with fresh herbs. Serve with wild rice pilaf and garlic-lemon green beans and you have a delicious meal in about 20 minutes!
Here is a delicious recipe for either grilled or broiled salmon from Team Beachbody. For those of you following the 21 Day Fix nutrition plan, this recipe is equal to 1/2 yellow container and 1 1/2 red container.
If you’re looking for an easy meat to marinade, salmon is a great go-to option. It quickly absorbs all the spices and seasonings of a sauce to create a flavor-filled dish. This salmon recipe embraces the sweetness of citrus and zings your palate with just the right amount of chili and cayenne.
Total Time: 1 hr. 21 min.
Prep Time: 5 min.
Cooking Time: 16 min.
Yield: 4 servings
Prep Time: 5 min.
Cooking Time: 16 min.
Yield: 4 servings
Ingredients:
¼ cup 100% orange juice
2 Tbsp. fresh lemon juice
1 Tbsp. raw honey
2 tsp. chili powder
1 tsp. ground cumin
½ tsp. sea salt
1 pinch cayenne pepper
4 (6-oz.) raw salmon fillets, about 1-inch thick
¼ cup 100% orange juice
2 Tbsp. fresh lemon juice
1 Tbsp. raw honey
2 tsp. chili powder
1 tsp. ground cumin
½ tsp. sea salt
1 pinch cayenne pepper
4 (6-oz.) raw salmon fillets, about 1-inch thick
Preparation:
1. Combine orange juice, lemon juice, honey, chili powder, cumin, salt, and cayenne in a small bowl; whisk to blend.
2. Place salmon in a shallow glass pan; top with marinade. Cover and refrigerate for 20 to 60 minutes.
3. Preheat grill or broiler to high.
4. Grill or broil salmon for 6 to 8 minutes on each side, brushing occasionally with marinade, or until salmon flakes easily when tested with a fork.
1. Combine orange juice, lemon juice, honey, chili powder, cumin, salt, and cayenne in a small bowl; whisk to blend.
2. Place salmon in a shallow glass pan; top with marinade. Cover and refrigerate for 20 to 60 minutes.
3. Preheat grill or broiler to high.
4. Grill or broil salmon for 6 to 8 minutes on each side, brushing occasionally with marinade, or until salmon flakes easily when tested with a fork.
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