Lets talk about Salmon

Salmon is a great source of protein, healthy fats, and various essential vitamins and minerals. Consuming at least two servings per week can help you meet your nutrient needs and reduce the risk of several diseases.

Healthy Fats: Salmon is high in OmegA 3 fatty acids which are essential because the body can not produce them on their own, we need to get them through foods we eat. Omega 3s are important because they help maintain a healthy heart. They are also anti-inflammatory which is great for brain health and development. Studies suggest that regular consumption of Omega 3s can help prevent age-related brain loss and improve memory.

Protein: There are about 17grams of protein in a 3oz piece of salmon. Salmon provides high quality protein that contains all of the amino acids our bodies needs.

Vitamins and Minerals: Salmon is an excellent source of Vitamin A, Vitamin D, potassium, Vitamin B6 and Vitamin B12. It also contains significant amounts of calcium, iron, magnesium, copper, phosphorus, selenium, zinc and choline.

Preparation: There are many different ways to prepare salmon. You can pan sear it, bake it, poach it, air fry it or grill it. Use your favorite seasonings or sauces and keep it versatile and fun!

  • Pan Sear: Heat a pan with oil. Once the pan is hot, cook salmon skin side down for about 5 minutes then flip and cook for another minute or two (depending on desired doneness)

  • Bake in the Oven: Cook at 400 degrees for 10-12 minutes (can broil for last 2 minutes to get crispy on top)

  • Poach: Add water, lemons and herbs to a pot. Lower the salmon into the pot so it is just covered by the liquid. Poach the salmon for about 5 minutes or until it is no longer opaque. Carefully remove and enjoy.

  • Air Fry: Cook at 400 degrees for 7-9 minutes

  • On the grill: Heat grill to 450-550 degrees, grill skin side down for 6-8 minutes and then flip and cook for 2-3 more minutes

Here are a few of my favorite salmon preparations...

  1. BBQ salmon with corn and Asparagus (great summer meal, make it all on the grill!)

  2. Cajun Salmon over cauliflower rice with Asparagus

  3. Maple miso salmon with roasted sweet potatoes and sautéed spinach

  4. Salmon with homemade pesto and roasted brussel sprouts.

  5. Roasted salmon on a salad (a great use of leftovers too!)

  6. Salmon Avocado toast

Robin Goldberg