Simple Salmon Recipes
Pacific Northwest Salmon
Some of my best memories of enjoying salmon come from time spent in Seattle, Washington and Victoria, BC. I can hear the horns of the ships in the harbors as I write these lines.
Mornings near the docksides were full of surprises - fish markets with attached cafes, small Korean restaurants, Greek diners, book shops, friendly people, and a chance to see fish unloaded for sale.
Out in the waters of the Inner Harbour in Victoria, the dolphins awaited their tourists - occasionally jumping into the sky - and once a whale appeared. To live beside such waters would be a miracle.
There happens to be senior housing within the permeter of of Seattle's grand xxx Market, so one day I may relocate to the enchanted Pacific Northwest of fish markets, First Nations, and the sacred salmon.
Salmon, the Staple Food
On the northwest coast of the USA and Canada, salmon has been a staple food for First Nations for many centuries.
Salmon is so important, that it quickly became a power animal in indigenous foundation stories. You may recognize this concept as "totem animal."
Power animals were believed to be the founders of tribes and bands of Native North Americans, becoming human beings as they traveled across the border from the supernatural world to the Earth. At the same time, this fish became a major source of protein for the indigenous populations.
For the Haida and some other northwestern nations, the full moon of July is the Salmon Moon.
A related festival is held after great fishing expeditions and salmon is emjoyed in many ways - grilled, barbecued, steamed, and in other ways..
After the summer catch months, much of the captured salmon is smoked or dried for winter consumption.
Health Benefits of Salmon
One of the top benefits is the Omega-3 fatty acids salmon contains, associated with healthy heart menus. Other good things in salmon include:
- Bioactive protein molecules (peptides) - support for cartilage, insulin efficiency, and prevention of inflammation in the digestive system.
- Contains Vitamins A, D, B, B6, and E as well as several minerals.
- Species at low risk for contamination by mercury and other elements: wild-caught Alaskan, Chinook, coho, sockeye, and pink especially.
- Salmon can improve mood and cognition (operations of the brain).
- Salmon can help prevent macular degeneration and chronic dry eye conditions.
- Salmon may help prevent certain cancers.
Reference: Monterey Bay Aquarium in Monterey, California.
In the Long Ago, wild salmon ran even in the Big River - the Ohio. When French trappers arrived in that Northwest Territory of Lakes Erie, Huron, and Michigan, they found Native North Americans catching salmon "as long as a man's arm." These were fish that were always over three feet long and often times longer.
Today, we may find a 5 oz. can of pink salmon on the grocery store shelf, or a much more expensive 15 oz. can. Shoppers who are fortunate have a local a supermarket with fresh fish brought in daily and there, a decent salmon may be had.
Kroger stores' fresh fish departments have been selling salmon at reasonable prices for several months (2013) and near the end of the day, salmon steaks are wrapped iup and displayed at half price. They are not three feet long, but they are good in flavor and color.
Giant Eagle Marketplace stores offer a wider selection of fresh seafood and this in a place to find high quality salmon, although the prices are also higher than at Kroger.
Cleveland and Cincinnati, Ohio are situated on waterways that make intake of fresh fish shipments easy and less expensive. Cinci is the home of Kroger Stores, hence the cheaper prices in those supermarkets.
My favorite salmon, though, was an amount of peppered salmon received as a gift in British Columbia. I can taste it now!
Northwest Salmon Poem
When a man eats salmon by the river,
He sings the salmon song:
It is in the river
in the roasting
in the spearing
in the sharing
in the shoring
in the shaking shining salmon.
It is in the song too.
-- Kwakiutl Traditional Poem
Get Ready For Salmon Pie
Simple Salmon met a Pieman with recipes to share -
Said the Salmon to the Pieman, My pie's beyond compare!
A Simple And Easy Recipe
Ingredients: Simple Salmon Pie
- 1 Pound Cooked Salmon (canned is OK), Flaked
- 1 Large Potato, boiled, diced
- 1 Medium White Onion, Coarse Chopped
- 2 TBSP Butter
- 3 TBSP Whole Milk
- 2 TBSP Fresh Dill, chopped, or 1/2 TBSP dried dill
- Black Pepper To taste
- 1 Double Pie Crust, (use your favorite recipe or purchase at the market)
Please Rate This Pie
- Preheat oven at 450 degrees F.
- In a medium size skillet, cook onion in butter until tender over medium heat.
- Add salmon, potatoes, milk, dill, and black pepper. Stir until warmed through and turn off heat.
- Place bottom crust into a 9" pie plate and pour in the salmon mixture.
- Plce top crust over filling and press edges to seal all around.
- With a fork, mame a decorative pie crust rim on sealed circle edge.
- Cut three slits 2" long in the center of the top crust.
- Bake pie on lowest rack for 35 minutes or until golden brown.
- Let stand for 10 minutes and serve.
Simple Salmon Pie
|Serving size: 1/8 Pie|
|Calories from Fat||207|
|% Daily Value *|
|Fat 23 g||35%|
|Saturated fat 10 g||50%|
|Unsaturated fat 13 g|
|Carbohydrates 32 g||11%|
|Sugar 2 g|
|Fiber 2 g||8%|
|Protein 13 g||26%|
|Cholesterol 85 mg||28%|
|Sodium 380 mg||16%|
|* The Percent Daily Values are based on a 2,000 calorie diet, so your values may change depending on your calorie needs. The values here may not be 100% accurate because the recipes have not been professionally evaluated nor have they been evaluated by the U.S. FDA.|
A Different Type Of Salad
Easy Salmon Salad
This simple salad takes only about 10 minutes to prepare.
Mix the following ingredients in a small bowl. Enjoy immediately or cover and place in the refrigerator for up to two days:
- 1/2 Cup flaked salmon
- 1 TBSP olive oil
- 1 TBSP lemon juice
- 3 Large black olives, sliced
- 1 tsp minced red onion
- 1 tsp minced parsley
- 1 tsp chopped capers (optional)
You can also try one of my Tartar Sauce recipes with this salad.
© 2013 Patty Inglish MS