Easy Salmon Recipes - Heart Healthy Food
Health Benefits Of Salmon
Before I reveal some delicious salmon recipes, I thought I should discuss why we should even be eating this type of fish. Afterall, it may seem like an intimidating entree to make at home. And, doesn't it make the house smell? The simple reason is that the health benefits of salmon are enormous.
Besides being low in calories and saturated fat, salmon is a great source of protein and nutrition. It is loaded with all kinds of nutrients like vitamins B6 and B12, niacin, phosphorous and magnesium. But, the number one advantage of eating salmon is it's source of omega 3 fatty acids.
These acids are loaded with cardiovascular benefits:
- prevent erratic heart rhythms
- make blood less likely to clot in arteries
- improve the ratio of good cholesterol to bad
- help control high blood pressure
- protect against stroke and heart attack
Studies have also shown salmon to be a "brain food" that combats alzheimers, dementia and behavioral disorders. Anything that can possibly help memory sounds good to me. And behavioral disorders? Does that include teenagers?
A healthy diet would include two servings of salmon per week which would be equivalent to a daily fish oil supplement. I tried a fish oil supplement once, before I knew that I liked salmon, and absolutely hated the aftertaste. Once I tried salmon, I wondered what I had been afraid of before. It wasn't nearly as fishy tasting as I had expected. The recipes that I have been using are outstanding.
The main way I prepare salmon these days is the easiest and I think tastiest of all. I just prepare it in the broiler because I am more comfortable in the kitchen than with operating a grill. It's easy and it really doesn't smell up the house.
Simply take the salmon fillets and brush both sides with olive oil. Sprinkle both sides, including skin, lightly with salt and white pepper. Put on broiler pan. Slice enough onion to cover the filets. Brush the onion slices with olive oil and sprinkle those with salt and white pepper as well. Place on top of filets. Broil in oven without turning for about fifteen minutes. That's it!
This was actually my first step to trying salmon. I knew I should have it in my diet but I didn't think I was a big fish person. I got hooked on this recipe which later led me to an actual salmon fillet.
14 oz. fresh skinless salmon fillets
2 cups mashed potatoes
8 oz. sour cream
2 T fresh chives
1/2 cup seasoned fine dry bread crumbs
1 T snipped fresh dill
1 5 oz. package mixed salad greens
1/2 cup bottled Honey-Dijon salad dressing
Make mashed potatoes and add the sour cream and chives to them. Set aside. Microwave the salmon fillets one minute at a time until no longer pink. Watch carefully and do not overcook. Break salmon apart in pieces and put in bowl. Add potato mixture, dill and bread crumbs. Mix together and form into patties. Spray a griddle or large frying pan with cooking spray. Cook cakes until heated through and brown. Place salad greens on plate. Top with salmon cake and serve with dressing.
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