Quick Simply Salmon Dishes: Healthy Eating Made Simple

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Salmon is one of the most nutritious and delicious types of fish available. This article will provide an in-depth look at Simply Salmon, covering everything you need to know about this healthy and tasty fish. From nutrition facts to cooking tips, you’ll learn all about how to buy, store, prepare and enjoy salmon.

Nutrition

Salmon is well known for being an excellent source of protein and omega-3 fatty acids. Here’s a quick overview of the impressive nutrition you get in a serving of salmon:

Nutrition Facts for 6oz Salmon

Nutrient Amount % Daily Value
Calories 291
Total Fat 18g 28%
Saturated Fat 4g 18%
Protein 35g 70%
Omega-3 Fatty Acids 2,270mg
Vitamin B12 10mcg 417%
Potassium 750mg 21%
Selenium 83mcg 151%

As you can see, salmon provides substantial amounts of protein and heart-healthy fats. It’s also one of the best natural sources of vitamin B12 and selenium. Consuming salmon regularly promotes heart health, brain function, immune system support and healthy aging.

Types of Salmon

There are five main varieties of salmon commonly available:

  • King salmon – The largest variety, with high fat content. Deep orange-red color.
  • Sockeye salmon – Leaner with deep red color.
  • Coho salmon – Medium fat content and moderate orange-red color.
  • Pink salmon – Small, with light pink flesh. More affordable.
  • Chum salmon – Lower fat content with pale pink flesh.

For the best flavor and fat content, opt for wild-caught salmon over farmed. King, sockeye and coho offer the richest taste and nutrition.

Buying Salmon

When shopping for salmon, here are some tips:

  • Look for thick fillets with firm flesh and bright, glossy color. Dull or brownish coloring is a sign of oxidation.
  • Smell the salmon. It should have a mild, fresh scent, not fishy or ammonia-like.
  • For fresh fillets, look for translucent, tight flesh. If it’s opaque, dry or separating, the salmon is likely old.
  • When buying frozen, look for vacuum-sealed packaging with no frost or ice crystals inside.

Buying high-quality, fresh salmon ensures the best flavor and texture when cooking.

Storing Salmon

To keep salmon fresh as long as possible:

  • Place fresh salmon fillets in a container or ziplock bag. Remove air before sealing.
  • Store in the coldest part of the fridge, on ice or with ice packs.
  • Use fresh salmon within 2 days. Freeze for longer storage.
  • For frozen salmon, thaw in the fridge 1 day before use. Cook within 1-2 days.
  • Don’t refreeze previously frozen salmon.

Proper storage retains moisture, texture and flavor.

Preparing Salmon

Salmon can be prepared in many ways. Here are some popular cooking methods:

  • Baked – Brush with oil, season, and bake at 400°F for 10-15 minutes.
  • Grilled – Brush with oil and cook on a hot grill for 3-5 minutes per side.
  • Pan-seared – Cook skin-side down in an oiled pan for 4-6 minutes.
  • Poached – Gently simmer in broth, wine or water for 4-10 minutes.
  • Canned – Look for BPA-free cans, packed in water. Rinse before use.
  • Smoked – Flavorful smoked salmon works well in salads, spreads and sandwiches.

Cook until salmon is opaque throughout but still moist and flaky. Take care not to overcook.

Simple Salmon Recipes

Here are 3 delicious ways to enjoy Simply Salmon:

1. Lemon Herb Baked Salmon

Ingredients:

  • Salmon fillets
  • Olive oil
  • Salt
  • Pepper
  • Lemon slices
  • Fresh herbs like dill, parsley, basil

Instructions:

  1. Preheat oven to 400°F.
  2. Place salmon fillets on a baking sheet. Brush with olive oil and season with salt and pepper.
  3. Top with lemon slices and fresh herbs.
  4. Bake 10-15 minutes until opaque and flaky.

2. Soy Ginger Glazed Salmon

Ingredients:

  • Salmon fillets
  • Soy sauce
  • Brown sugar
  • Grated ginger
  • Garlic
  • Vegetable oil

Instructions:

  1. Whisk soy sauce, brown sugar, ginger and garlic together.
  2. Heat vegetable oil in pan. Add salmon skin-side down and cook 2-3 mins.
  3. Flip salmon and cook 2 mins more.
  4. Pour glaze over fillets and cook 2-3 mins until caramelized.

3. Citrus Salmon in Parchment

Ingredients:

  • Salmon fillets
  • Lemon slices
  • Orange slices
  • Fresh herbs
  • Olive oil
  • Salt and pepper

Instructions:

  1. Cut parchment into large heart shapes. Place a salmon fillet in the center.
  2. Top with citrus slices, herbs, drizzle of olive oil and season with salt and pepper.
  3. Fold parchment over salmon and crimp edges to seal.
  4. Bake at 400°F for 12-15 mins.
  5. Serve in parchment packet.

Health Benefits of Salmon

Regularly eating salmon provides many excellent health benefits:

  • Heart health – Omega-3s reduce inflammation, lower triglycerides and decrease risk of heart disease.
  • Brain function – Omega-3s are linked to improved memory, cognition and mood.
  • Vision – These healthy fats support eye health and lower risks of macular degeneration.
  • Pregnancy – Omega-3s are vital for infant brain and nervous system development.
  • Skin and hair – The omega-3s keep skin glowing and hair strong.

Aim to have salmon 1-2 times per week to reap its many health and nutrition rewards.

Choosing Sustainable Salmon

With wild salmon populations in decline, it’s important to source sustainable salmon. Here’s how:

  • Look for Marine Stewardship Council (MSC) certified salmon. This independent certification ensures sustainable practices.
  • Choose salmon marked “Alaskan” as Alaskan salmon fisheries are well-managed.
  • Opt for Coho or Pink salmon which are more abundant populations.
  • Avoid Atlantic farmed salmon which has higher environmental risks.
  • Check seafood guides from Monterey Bay Aquarium for best choices.

Choosing sustainable helps protect our oceans and salmon for generations to come.

Conclusion

Salmon is the total package – it’s tasty, versatile, rich in nutrition and easy to cook. Following seafood guides helps ensure your salmon comes from responsible sources, protecting fragile wild populations. Incorporating Simply Salmon into your routine provides a health boost to your heart, brain, skin and more. So take advantage of salmon’s fantastic benefits by whipping up some easy baked, glazed or foil-wrapped fillets tonight!

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