MY LOVE AFFAIR WITH SALMON & 3 DELICIOUS RECIPES
Oh Salmon. You pink, fatty, delicious fish. I do love you.
I’m not a vegetarian, I do eat meat, although not alot (usually once or twice a month) but fish usually features in my diet weekly.
I love Salmon because it has such a distinct flavour. But the delicious texture and fattiness of Salmon makes my tummy very happy. The fatter the salmon, the more nutritious and healthy it is.
Not only that, but when eating Salmon I know that I am bombarding my body with a fantastic source of easily digestible proteins aka amino acids, fatty acids like Omega-3 and vitamins A, D, some from the Bs and minerals such as Iron, Selenium, Zinc, Phosphorus, Calcium and Iron.
Why are these so good? Well…
Omega 3s – fatty acids:
- aid the function of the brain – improves memory and increases alertness during the day
- help reduce cholesterol, maintain flexibility and strengthen arteries, veins and cardiac muscles
- reduce inflammation of the arteries and digestive system, reduce chances of colon prostrate and kidneys cancer
- aids growth of beneficial bacteria in the colon
- improve skin texture, leaves hair and eyes shiny
- strengthens nails
- help prevent macular degeneration, dryness, loss of vision and fatigue of eyes
- are essential components of our cells, tissues, enzymes, hormones and every other body part
- repair damages to the cardio-vascular tissues
Vitamins A, D, Phosphorous, Zinc, Calcium, Iron and selenium:
- protect nervous system from damages from aging, act as anti depressant, relaxes the brain
- builds up of tissues, hair, nails, muscles
- protect your nervous system from the deteriorating effects of aging
But… (of course there is a but) we have to be mindful of mercury! As I write this Sarah Wilson has just posted a blog on eating sardines and she brings up mercury.
Here is Sarah’s explanation:
Once mercury enters water, bacteria absorb it, and convert it to methyl mercury. This is important to note, because humans absorb methyl mercury easily, and are especially vulnerable to it’s effects.This methyl mercury then works it’s way up the (sea)food chain. Instead of dissolving or breaking down, mercury accumulates. Predatory fish such as large tuna, swordfish, shark and mackerel can have mercury concentrations in their bodies that are 10,000 times higher than those of their surrounding habitat.Humans risk ingesting dangerous levels of mercury when they eat contaminated fish. Since mercury is odorless, invisible, and accumulated in the meat of the fish, it’s not easy to detect and can’t be avoided by trimming off the skin or other parts. Once it’s in the human body, mercury acts as a neurotoxin – interfering with the brain and nervous system.
Ok, so this makes eating Salmon a little difficult. On the plus side, Salmon (and others) retain the least amount of mercury in comparison to other fish species. However, there is also the issue of farmed Salmon which may contain PCB’s and chemicals.
The reality is, it’s very difficult to get non-farmed, mercury free fish. However there is an option. Check out The Canadian Way for wild (not farmed) fresh salmon. You have to buy in bulk and is worth it to share amongst friends. But if you can’t just limit your intake of Salmon – don’t have it too regularly, but enjoy it when you need it. Some people would disagree with me and say that we should just not have it at all… each to their own. The world of health and wellness is already confusing and complicated enough as it is. And if you choose to bake up some Salmon instead of getting take-away, well, then I know which one I’d prefer you to do!
Now, onto the good stuff!
Here are three of my FAVOURITE Salmon dishes. The first is a new recipe I tried out and the other two below are previous posts.
1) Orange and ginger marinated Salmon with coriander sweet potato mash and buttered greens
What you’ll need:
- Freshly grated zest and juice of 1 orange
- 2 tbls coconut oil
- 2 tsp grated fresh ginger
- 1 teaspoon coriander seeds
- 3 cloves crushed
- Pink salt and pepper
- 2 – 4 Salmon fillets (I prefer the skin on)
- 2 – 4 potatoes
- 1 large sweet potato
- Green beans
- Organic cultured butter
- 1/2 lemon
What to do:
- Mix the orange zest, juice, oil, ginger, coriander seeds and cloves in a large shallow bowl
- Season the fillets with salt.
- Add the fish in and coat in the marinade. If you can, cover and place in the fridge for anywhere from 2 – 5 hours. Make sure you turn the fillets in the marinade halfway
- If not, then leave for whatever amount of time you can
- When ready to cook, place in the oven at 180 degrees, with a little extra coconut oil to grease the tray.
- Meanwhile, boil up the diced sweet potato and potatoes until they are very soft
- Strain and allow to cool – when cooled enough add to food processor/blender with pepper, salt and fresh coriander. You can add a touch of butter or raw milk if you like a creamier texture
- Trim your green beans and steam in a colander
- After the fish has been baking for 15 – 20minutes (less if you like it rarer) then remove from the oven.
- Plate up with salmon fillets, a dollop of the mash and the greens with a dollop of cultured butter
- Sprinkle more coriander over the salmon and a squeeze of fresh lemon
Signing off with an exhale.
Pause. Listen. Live.