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Easy Salmon Recipes - Heart Healthy Food

Updated on January 22, 2011

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.

 

salmon fillet
salmon fillet

Salmon Recipes

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!

salmon patties
salmon patties

Salmon-Potato Cakes

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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    • happypuppy profile image

      happypuppy 

      7 years ago

      The salmon potato cakes look yummy! I eat salmon because it's good for my health. Salmon pan-seared with terriyaki sauce is delicious too. Thanks for sharing your recipe. I wrote my first hub on how to make Japanese cheesecake. A slice of cheesecake after eating salmon makes a great meal.

    • profile image

      Darvocet Lawsuit 

      7 years ago

      Thanks for sharing this wonderful hub. And of course, the procedures on how to cook salmon potato cakes, which is cool and i want to try it. :-)

    • gajanis786 profile image

      gajanis786 

      7 years ago

      Very nice.....yes I agree with one of the comments above that it contains Omega-3 fatty acids...The numerous benefits of this essential fatty acid include the reduction in the risk for fatal heart arrhythmia since omega-3 acids increases heart rate variability, a measure of heart functionality. It also helps lower triglycerides which are linked to cardiac diseases while boosting HDL cholesterol, the good cholesterol. Eating omega-3 rich foods such as salmon has also helps to prevent high blood pressure. Moreover, due it being an anticoagulant for blood, these fatty acids help in the prevention of strokes.

      Thanks.

    • Glemoh101 profile image

      Glemoh101 

      7 years ago

      Salmon have other important role in fat loss because its contains Omega-3 fatty acids which lead to faster metabolism.

    • profile image

      Tim Rutherford 

      8 years ago

      Looking at this link will give you information regarding the Farm vs. Wild Salmon. And if you're into information about the food we eat, please see the Movie Food Inc. Song-Bird it has to do with the fish eating a Diet of Corn, which apparently the vast majority of is "manufactured" and in turn some of the farm raised Salmon are fed other Fish that have been corn-fed. A good Article on Fish in general can be seen at Web MD http://www.webmd.com/diet/omega-3-dha-9/fish-with-... Being Kosher I was doing a little Web perusing to learn about Salmon and their benefits and/or the lack there-of; I like to get the most out of whatever Food(s) I put into my body. Song-Bird I enjoyed your Article because you have just begun to include Salmon in your Diet and as someone who thought they didn't enjoy fish at all, your comments were completely honest. Thanks for the insight and input.

    • Song-Bird profile imageAUTHOR

      Renee Hanlon 

      8 years ago from Michigan

      Thanks for commenting barry! I hadn't heard anything about salmon from fish farms - I will have to check into that.

    • barryrutherford profile image

      Barry Rutherford 

      8 years ago from Queensland Australia

      I love salmon and I ve been eating it regulalry for 20 years or more and I always feel good after eating it. Mostly John West when tinned and then Salon steaks from the fish shop. I am concerned though after hearing from David Suzuki whether Salmon farmed in fish farms is so healthy !

    • Icons profile image

      Icons 

      8 years ago from shineyourly8@gmail.com

      Salmon is a dermatologist's prescription Song-Bird! As a matter of fact, Nicolas Perricone asks his patients to eat salmon every night for 3 nights in a row before attending a wedding or special occassion, as it ensures glowing skin!

      We need to ask ourselves while contemplating healthy foods, is, "do we eat to live or do we live to eat?" If indeed we eat to live then we listen to our stomach and do not over eat.

      Here are a few easy and healthy recipies, that will add zing to your fish diet, and bring dining satisfaction, which in turn will prevent you from over eating! These recipies are quick and easy:

      https://hubpages.com/food/Eating-In

    • Song-Bird profile imageAUTHOR

      Renee Hanlon 

      8 years ago from Michigan

      The croquettes sound like something I should try! Thanks for suggesting it DeBorrah.

    • DeBorrah K. Ogans profile image

      DeBorrah K Ogans 

      8 years ago

      Song-Bird,

      Nice hub! Salmon = Brain Food Wonderful!

      You have confirmed how good salmon is for you.

      Must try your recipes. Salmon Croquettes are also tasty!

      Lady E, I am sure you will enjoy!

      Thank you for sharing!

      Blessings!

    • Song-Bird profile imageAUTHOR

      Renee Hanlon 

      8 years ago from Michigan

      It's really quite easy to prepare. I think you will like it Lady_E!

    • Lady_E profile image

      Elena 

      8 years ago from London, UK

      I like fish/Tuna but never cook Salmon. I tend to buy Tinned Salmon. Think its about time I try out the Recipe's above and start cooking it from fresh. Thanks. :)

    • Song-Bird profile imageAUTHOR

      Renee Hanlon 

      8 years ago from Michigan

      Actually, I think it is Ambition! Thanks for stopping by.

    • Ambition398 profile image

      Ambition398 

      8 years ago

      YUM! Is it lunch time yet? lol

    • Song-Bird profile imageAUTHOR

      Renee Hanlon 

      8 years ago from Michigan

      I haven't tried sushi yet but that is going to be my next step! :) Thanks dohn.

    • dohn121 profile image

      dohn121 

      8 years ago from Hudson Valley, New York

      Those salmon cakes look delicious! I'll definitely give them a shot. The best way in which I enjoy salmon is as lox on a bagel (NY thing) or as sushi or sashimi. There's nothing better in my opinion! Thank you, Song-Bird!

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