Food of the week - Salmon
🐟 Have you had salmon lately? Do you prefer it grilled, baked or perhaps as a mouthwatering addition to your recipes?
The Ocean's Superfish 🍣
Salmon isn't just any fish in your meal; it's the ocean's superstar! Celebrated as one of the healthiest seafood choices, it's loaded with essential nutrients, Omega-3 fatty acids, and let's not forget—its remarkable contribution to heart and brain health!
The Health Benefits Unveiled ❤️
- Bountiful Nutrients: Salmon is brimming with essential vitamins and minerals, including vitamin D, B vitamins, and selenium, supporting various bodily functions.
- Heart-Healthy: Salmon is rich in Omega-3 fatty acids, such as EPA and DHA, which support cardiovascular health by reducing the risk of heart disease and improving cholesterol levels.
- Brain Boost: The Omega-3s in salmon are known for enhancing cognitive function helping with memory and reducing the risk of age-related cognitive decline.
- Protein Powerhouse: Salmon is an excellent source of high-quality protein, essential for muscle growth, weight management, and overall energy well-being.
- Anti-inflammatory properties: Omega-3s in salmon have anti-inflammatory properties, potentially reducing the risk of chronic diseases linked to inflammation and reducing the risk of arthritis.
- Brain Health: Curcumin has been studied for its potential to support brain health by increasing levels of brain-derived neurotrophic factor (BDNF), which is associated with cognitive function and may help delay or reverse brain diseases.
- Skin Health: The proteins and Omega-3s contribute to a healthy, radiant complexion. It also helps reduce the signs of ageing.
Quality and Selection ✅
When choosing the perfect salmon, look for the wild-caught label, indicating a more natural diet and sustainable fishing practices. Opt for fresh or frozen salmon that's vibrant in colour, with deep pink or orange hues of flesh. Fresh salmon should have a clean or mild ocean-like aroma. Avoid fish that appear dull or with an off-putting smell.
Kitchen Creativity 🍳
From grilling to baking a perfectly seasoned salmon fillet to crafting delicious salmon sashimis, this versatile fish can elevate an array of culinary creations. Unleash your inner chef and savour the unique flavours and health benefits it brings to your dishes.
Storage 101 🗃️
To store salmon properly, keep it in the coldest part of your refrigerator, ideally below 32°F (0°C). Consume it within a day or two for the freshest flavour. If you plan to keep it longer, freezing is a great option. Wrap it tightly to prevent freezer burn and label it with the date for easy tracking.
Recipe of the week - Maple Miso Salmon & Sushi-inspired Quinoa
🍣👩🏾🍳You’ll love this Asian-inspired salmon – it definitely falls into the “guest-worthy” category.
🐟 If it looks complicated, no worries! It’s actually very simple to put together.
Step 1, make the quinoa and add seasoning. Step 2, cook the salmon and add the glaze. Voila! Done.
MAPLE MISO SALMON & (SUSHI-INSPIRED) QUINOA
(makes 1 serving)
QUINOA Ingredients:
- 1 cup (240 grams) quinoa
- 1 tsp salt
- 2 tbsp rice vinegar
- 1 tsp coconut sugar
SALMON Ingredients:
- ½ 2 tbsp maple syrup
- 1 tbsp white miso
- 2 tbsp coconut aminos or low-sodium/gluten-free soy sauce
- 2 tbsp rice vinegar
- ¼ tsp crushed red pepper flakes (optional: more for serving)
- 1 tbsp extra-virgin olive oil
- 2 x 6-oz. boneless salmon fillets
QUINOA Preparation:
- Rinse the quinoa well in cold water and drain.
- Place in a small saucepan and cook according to package directions.
- Whisk together the salt, vinegar, and sugar.
- Stir it into the cooked quinoa and let it sit, covered, until it’s time to eat.
SALMON Preparation:
- While the quinoa cooks/sits, whisk the syrup, miso, coconut aminos, vinegar, and pepper flakes in a small bowl and set aside.
- Place a nonstick skillet over medium heat and add the oil. Place the salmon in the heated skillet, with the skin side down.
- Cook for 7-9 minutes until the skin is golden and crisp. Flip the salmon over and cook for another couple of minutes, until it is cooked through. Flip back so that the skin side is down.
- Pour any excess fat from the skillet and reduce the heat to low. Add the glaze, basting the salmon with it until the glaze thickens and caramelizes, 3-4 minutes.
- Serve salmon on top of quinoa and drizzle any leftover glaze over the top.
Conclusion
Salmon is more than a delectable fish; it's an ocean wonder with countless health benefits that belong on your plate. When paired with the delightful flavour of miso and quinoa, it becomes a culinary delight with a host of health benefits. Here's why it's a must-have in your diet:
- Salmon Superfood: Salmon is rich in Omega-3 fatty acids, which support heart health, and brain function, and can reduce the risk of heart disease.
- Protein-Packed Champ: Salmon is an excellent source of high-quality protein, crucial for muscle maintenance, weight management, and overall vitality.
- Heart's Confidant:: Loaded with heart-healthy Omega-3 fatty acids that lower the risk of heart disease and improve cholesterol levels.
- Brain Bestie: Omega-3s in salmon support cognitive function, enhancing memory and reducing the risk of age-related mental decline.
- Joint Warrior: Salmon's anti-inflammatory properties may ease joint discomfort and lower the risk of arthritis.
- Glow from Within: The proteins and Omega-3s in salmon contribute to radiant skin, healthy hair, and a glowing complexion.
From its rich protein content and heart-healthy Omega-3 fatty acids to its brain-boosting properties and anti-inflammatory prowess, salmon offers a multitude of reasons to make it a cherished part of our diets.
Whether you're grilling, baking, or poaching it, savour the richness of this superfish and its potential to enhance your well-being with each delightful bite!
✅Pro tip: To enjoy the full goodness of salmon's flavours, aromas, and wellness benefits, choose high-quality, vibrant fillets, and make sure to prepare them at their freshest. Remember, a little serving can go a long way in enriching your dishes and your well-being!
So, next time you savour a succulent bite of salmon, remember that you're not only treating your palate but also nourishing your body with a superfood that can contribute to a healthier and more vibrant life.
So, next time you savour a succulent bite of salmon, remember that you're not only treating your palate but also nourishing your body with a superfood that can contribute to a healthier and more vibrant life.
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