Naturopathic Kitchen: Salmon

Raw salmon filets on a round wooden board next to herbs and a bottle of oil against a blue surface

Health Benefits of Salmon

Salmon contains essential minerals such as iron, calcium, and phosphorus, as well as vitamins A, B, and D, and omega-3 fatty acids.1 The nutrients in salmon can promote shiny hair and more radiant skin, decrease the risk of glaucoma, and improve brain function.2

Eating salmon helps strengthen cardiac muscles and lower cholesterol levels, and so it is especially recommended for those concerned about cardiac health. Studies show that eating salmon regularly can reduce the risk of coronary heart disease.3

 

Cooking with Salmon

When buying salmon, always choose wild caught fish. Farmed salmon contains pesticide residue, has a different fatty acid content, and often contains dyes to make it look better.

Wild salmon is easy and quick to cook and makes for a delicious, healthy entree. It can be prepared with sauces or marinades or simply drizzled with a little olive oil and baked. For those who do not like the taste, salmon omega 3 fatty acid is available in capsules as well. 

 

Quick Salmon Burgers

Recipe courtesy of Dr. JoAnn Yánez

To the work bowl of a food processor or strong blender, add 2 boneless salmon fish filets (skin removed), 2 tbsp. soy sauce, 1 tsp. garlic powder, 1 tsp. ground ginger, a dash of worcestershire sauce, 2 tbsp. prepared mustard and process to burger consistency. Form into patties (these are great as burgers or sliders).

To cook:  grill ~5 minutes or roll in panko crumbs and pan fry in oil until cooked through. These burgers freeze well, and if you pre-section out the patties before freezing them, you can pop out as many as needed for a quick and healthy meal.

Say goodbye to store bought, and say hello to homemade!

 

Ginger and Lime Marinated Salmon

Recipe courtesy of Bastyr University

Ingredients

  • 1⁄2 tsp. fresh lime zest (from approximately 1 medium lime)
  • 2  medium limes, juiced and divided
  • 1 tbsp. tamari or coconut aminos
  • 1 tsp. sea salt
  • 1 tbsp. dry sherry wine
  • 2 tbsp. extra-virgin olive oil
  • 1⁄2 tsp. Dijon mustard
  • 1 tsp. local, raw honey or sucanat
  • 2 cloves garlic, minced
  • 2 tsp. ginger root, grated
  • 1 lb. fresh wild salmon
  • 1 pinch fresh Italian parsley, for garnish

Instructions

In a small bowl, whisk the lime zest, lime juice, tamari, salt, sherry, oil, mustard, honey, garlic and ginger. Place the fish in a small shallow preparation bowl and cover with marinade. Flip the fish so it lays skin side up and the flesh touches the marinade. Cover and refrigerate for 30 minutes to 2 hours before cooking.

Remove fish from the fridge. Heat a 10-inch carbon steel or cast-iron skillet on high heat for about a minute. Add oil and allow it to coat the entire surface of the pan. Add fish skin side up and sear for 3-4 minutes. Flip fish, pour any remaining marinade over it and cook for 3-4 minutes to finish cooking. Total cooking time will be approximately 6-7 minutes (6-7 minutes per inch of thickness).

Remove from the stove, top with remaining lime juice and parsley and enjoy.

 

If you are interested in promoting health through nutrition, a career in naturopathic medicine may be for you.

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