Salmon is a wonderful fish that is easy to prepare many different ways. It can be combined with many different flavors and can be a beautiful centerpiece to many ethnic meals. Salmon offers many great nutritional benefits, providing essential omega-3 fatty acids which are vital for healthy body function but are not produced within the body. Omega 3′s are also credited with reducing inflammation and decreasing the risk for diseases like heart disease, high blood pressure, and diabetes. Salmon offers the highest amount of omega-3′s of any freshwater fish.
Salmon is also a very safe fish to feed your family. Mercury levels are typically the lowest in salmon, and it is therefore safe for children to eat. Salmon is also high in healthy protein and relatively low in fat, so if you’re watching what you’re eating, this is a perfect fish for you.
Learning to prepare this delicate fish is quite simple, and it can be prepared so that the dish is low-calorie and healthy for the health-conscious family. Baking salmon is a great way to infuse it with flavor and cut back on the fat content.
An important part of baking salmon is the preparation beforehand. A marinade is very important to flavoring and tenderizing the fish. Many marinades that pair well with this delicate fish involve a citrus juice and a bit of olive oil, combined with dried herbs or prepared condiments, such as a dijon mustard. Be creative when creating a marinade! As long as you have the three basic components (an acid, an oil or dairy, and flavorings), you can combine them in many different ways. Since the salmon is such a delicate meat, you shouldn’t marinade it more than an hour. Otherwise, the fish will lose its firm texture and become mushy.
Examples of marinade ingredients are as follows:
ACID
-citrus juices such as lemon, lime, orange, or pineapple
-vinegars such as balsamic, white wine, red wine, rice wine, apple cider, or raspberry
FATS
-oils: olive oil, walnut oil, sesame oil, canola oil
-if you wish for a lower-fat option, you can opt for a low-fat dairy product such as milk, buttermilk, or yogurt.
FLAVORINGS:
-dried herbs: oregano, thyme, basil, lemon-pepper, or mediterranean seafood seasoning
-spices: cumin, curry (for a more ethnic flavor), peppers, chile powder
Seal the salmon fillets in foil with a few tablespoons of the marinade, place in a glass dish, and bake them in the oven at 375˚F for 35-40 minutes, or until the flesh of the fish flakes with a fork.
An easy option for a whole meal in one pan is as follows:
Chop vegetables such as zucchini, squash, tomatoes, peppers, onions, potatoes and toss with olive oil, salt, pepper, and dried herbs and place directly in a glass dish with the salmon filets. Drizzle dish with olive oil and lemon juice, and put directly in the oven at 375˚F for 35-40 minutes, or until the vegetables and salmon are both cooked through. Prepare a brown rice on the stovetop while the rest of the meal cooks in the oven. You have a nutritious square meal in two steps!
Salmon has a wonderful distinct flavor that children and adults alike can enjoy. It offers many nutritional benefits that are important for heart health and can be useful in a diet regimen for weight loss. These attributes make salmon a wonderful choice for the entire family.
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