Want to impress your pals with an elegant yet simple and nutrient-packed meal? Look no further than these 31 mouth-watering salmon recipes. And don’t worry: none of these salmon recipes will leave your kitchen smelling like a sea harbor afterwards.
I’ll also ‘equip’ you with evidence-based facts regarding the remarkable health benefits of salmon. This way, you might be able to inspire your friends to get on the health bandwagon with you.
And if you don’t know how to choose the best fish for your salmon recipes, don’t fret. This article also features a video that will teach everything you need to know about how to select this wild fish.
Ready to discover how to make your salmon recipes taste A-MA-ZING? Keep on reading!
A potential ice breaker?
So, let’s say today is the big day and all your friends are here. How would you tell them that it’s time to eat?
Maybe you’d say something like ‘Dinner is served!’. Or ‘Let’s eat, shall we?’
But how about spicing things up? Adding some mystery to those scrumptious salmon recipes you just tried?
You could, for instance, surprise your guests by having them guess what’s on the menu.
Start with something like ‘Guess what you’re about to delight your taste buds with, tonight? What if I told you that the star of tonight’s main course:
- Returns to its birth place to spawn once it becomes an adult?
- Swims out and migrates in salty water after hatching in rivers?
- Is super famous thanks to its impressive health benefits [see below]?
- Comes from the ocean because its farmed cousins are fed coloring chemicals to make them look more appealing?
What’s in salmon?
According to the USDA National Nutrient Database, 85g (3oz) of wild, raw salmon contains:
- 121 calories
- 89g of protein
- 39g of fat
- 0g of carbohydrates
- 0g of fiber
- 416mg of potassium
- 25mg of magnesium
- 10mg of calcium
- 695mg vitamin B-6
- 68mg of iron
- 21µg folate
- 70µg vitamin B-12
- 34IU vitamin A
So, why should you add salmon recipes to your ‘to-try’ recipe list?
Are you scared of eating salmon and fish in general because of all the toxicity scares? I’m talking about all these talks about how fish is loaded with mercury, dioxins, and PCBs that can cause cancer and lead to neurological damage.
Well, eating fish is safer than not eating fish! And the concerns about toxins in fish have been overblown.
- Fish is not the only ‘source’ of mercury. But it is one of the best sources of selenium, a mineral that protects against mercury toxicity. Good to know: 16 of the 25 highest dietary sources of selenium are ocean fish!
- Fish contain much less PCBs and dioxins than dairy and vegetables.
- Salmon is one of the richest source of the omega-3 fatty acids EPA (eicosapentanaenoic acid) and DHA (docosahexaenoic acid). As you’re probably aware, omega-3 fatty acids have been linked to numerous health benefits such as:
- A reduction in depression – A lack of DHA can increase corticotropin-releasing hormone which moderates emotionality. This, in turn, contributes to hyperactivity within the system that regulates mood and leads to anxiety and depression.
- Improved thinking ability – Brain tissue is very rich in omega-3 fatty acids: these make up the connections between nerves. In fact, low intakes of omega-3 fatty can lead to poorer performance on cognitive and memory tests, and faster cognitive decline with age.
- Protecting the heart – Omega-3 fatty acids have been found to stabilize heart rhythms and normalize blood pressure. These fatty acids also decrease inflammation.
- Salmon contains vitamin D – Besides bone growth and mineralization, this vitamin is also involved in immune regulation. It also helps keep depression at bay and could reduce inflammation.
If you’re thinking that you could get your omega-3s from flaxseeds or other plant supplements, think again.
Research indicates that less than 5% of ALA gets converted to EPA. And less than 0.5% (yes, that’s less than one-half of one percent!) of ALA is converted to DHA.
Did I manage to convince you to eat more salmon? Great! Let’s now see how to prep this fish.
Tips & tricks for prepping a whole salmon
Do you buy salmon once in a blue moon?
Is it because you don’t like its ‘fishy’ taste? Or maybe, because it takes a whole lot of time to clean and cut?
Don’t worry, I’ve got you covered here. In the video below, you’ll learn how to ensure your salmon is fresh and how to clean it in no time. Get ready to filet, bone and skin your wild salmon like a pro.
Tips for cooking the tastiest salmon
When you cook salmon, does it remain nicely moist and tender?
Or is it always a bit dry and hard to swallow?
When moist, salmon retains more of its nutritious properties. So, next time you plan on trying new salmon recipes, don’t forget to keep an eye on the clock.
One way to prepare salmon is to quickly broil it. Here’s how you could do this:
- Preheat your broiler on high.
- In the meantime, heat a cast iron pan until it becomes very hot. This usually takes about 10 minutes.
- Gently place your salmon on the pan and let it broil for about 7-10 minutes or more, depending on its thickness.
Ready to discover some salmon recipes that will make you feel like you’re eating at a gourmet restaurant? Then just click on the recipe’s name – this will take you to the website where the recipe is posted.
A. Pilaf and Cauliflower Rice
Missing the traditional rice? Then this grain-free pilaf is for you. Prepared within 30 minutes, this simple dish involves sautéing a cauliflower head in some coconut oil, minced garlic and onions. Top this tasty pilaf with salmon filet, baked in coconut oil and seasoning, for an out of this world flavor.
For those of you who are wondering what ‘safflower’ is, it’s an orange flower from which saffron is obtained. The petals of this special flower, known as safflower, are used to produce red and yellow dyes.
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