Cooking with Tammy Kelly: The Numerous Health Benefits of Salmon and Simple Ways to Cook
It is not news to anyone that salmon is one of the most perfect super foods, but the multiple, incredible health benefits may still surprise you.
Salmon can deliver a large percentage of the essential nutrients you need daily, and a plus, it can be cooked in so many simple ways you will never get tired of enjoying it at least two times a week.
Salmon contains;
Protein: 25 grams
Fat: 7 grams (1.5 grams is saturated fat)
Vitamin D: 11.1 micrograms (74% of your daily value)
Vitamin B12: 4.9 Micrograms (204% of your daily value)
Choline: 85 milligrams (15% of your daily value)
Selenium: 39.3 micrograms (7% of your daily value)
Potassium: 425 milligrams (9% of your daily value)
Iron: .27 micrograms (3% of your daily value)
Omega-3 Fatty acids: 1.8 micrograms
Salmon contributes to metabolic health and regulating electrolytes. Salmon may help with the symptoms of depression. It is an excellent source of lean protein, and Vitamin D, and aids in weight management, boosts your brain, and aids in building healthy bones. Most importantly salmon can lower the risk of chronic disease, and improve heart health,
Salmon is super versatile and pairs well with all types of vegetables, whole grains, potatoes and even fruit. Salmon holds up well to roasting, grilling, searing, baking, poaching, and steaming. Hope you will enjoy this variety of recipes for your next salmon dinner.
Salmon Cooking Tip: To help reduce the white stuff (albumin) that can ooze from salmon when it’s cooked, it is recommended brining the salmon to bring it to room temperature. In a large shallow dish, whisk together 4 cups room temperature water and 3 tablespoons kosher salt until dissolved. Place the salmon in the water and wait for 15 minutes.
Crispy Parmesan Crusted Salmon
1 pound salmon fillet or fillets, skin on (wild caught if possible)
½ teaspoon kosher salt, or ¼ teaspoon of you are watching your sodium
Freshly ground black pepper
1 to 1 1/2 tablespoons Dijon mustard
¼ cup fine breadcrumbs (substitute gluten free breadcrumbs or crushed crackers for gluten-free)
¼ cup grated Parmesan cheese
½ tablespoon olive oil
1 garlic clove, finely minced
1 tablespoon finely chopped parsley
⅛ teaspoon dried dill
Preheat the oven to 425°F.
Bring the salmon to room temperature and pat it dry. Place a large sheet of aluminum foil on a baking sheet and brush it with olive oil. Pat each piece of salmon dry and place it on the foil skin side down. Season the salmon with the kosher salt and a few grinds of pepper, evenly divided between the fillets.
Brush the Dijon mustard onto the fish in an even layer (or use the back of a spoon to spread it on).
In another small bowl, mix together the breadcrumbs, Parmesan cheese, olive oil, garlic, parsley and dill. If necessary, use your fingers to evenly mix the olive oil. Sprinkle the mixture on top of the fish.
Bake for 10 to 15 minutes until the salmon flakes with a fork; the internal temperature should be between 125°F to 130°F in the center. Serve immediately. Serves 4.
Lemon Butter Broiled Salmon
4 tablespoons unsalted butter
½ teaspoon lemon zest
2 teaspoons lemon juice
1 teaspoon red pepper flakes
4, 6 ounce skin-on salmon filets
Kosher salt and freshly ground pepper
Heat oven to broil. Line a small, rimmed baking sheet with foil.
Combine butter, lemon zest, lemon juice, and red pepper flakes in a bowl.
Season salmon with salt and black pepper. Place, skin down, on prepared baking sheet.
Spoon the lemon-butter mixture over the salmon. Broil until just cooked through, about 4 to 7 minutes. Serve with your favorite side dish. Serves 4.
Tuscan Salmon, or “Marry Me Salmon”
1 1/2 pounds or 4 (6-ounce) salmon fillets, about 1 to 1 1/2 inches thick
1 ¼ teaspoon kosher, divided
½ teaspoon garlic powder
Fresh ground black pepper
3 tablespoons olive oil
2 tablespoons salted butter
2 cloves garlic, finely minced
¼ cup chopped sun dried tomatoes
2 tablespoons capers, drained
¾ cup heavy cream
¼ cup milk
2 cups baby spinach, loosely packed
Shredded Parmesan cheese, for serving
2 lemon wedges, for serving
Allow the salmon to come to room temperature for 15 minutes (or brine it, see notes above) Pat the salmon dry with a clean towel. Rub it generously with olive oil and sprinkle it with 1 teaspoon of the kosher salt, the garlic powder, and a few grinds of black pepper.
Heat a large skillet over medium high heat and add the olive oil. Add the salmon skin side up and cook for 3 to 5 minutes until cooked about halfway to the center of the thickest part of the salmon.
Reduce to medium heat and flip the salmon (a fish spatula makes easy work of it). Tilt the pan down slightly and quickly spoon the pan juices over the top of the fish a few times. Cook for 4 to 5 minutes, continuously spooning the juices over the salmon. Cook until just tender and pink at the center (the internal temperature should be between 125 to 130°F in the center when removed).
Remove the salmon to a plate and set aside. Drain the pan of any liquid and quickly wipe it out with a paper towel.
Place the pan over low heat and melt the butter. Then add the garlic and sun-dried tomatoes and cook for 30 seconds to 1 minute until the garlic is lightly browned and fragrant. Add the capers, cream, milk, and remaining ¼ teaspoon kosher salt. Simmer for 2 minutes, stirring occasionally and scraping the brown bits off the bottom of the pan. Add the spinach and cook until wilted, about 1 minute, then return the salmon to the pan and warm it for 2 minutes, spooning the sauce over the salmon.
Serve topped with the sauce and grated Parmesan cheese. Serves 4.
Spinach Artichoke Stuffed Salmon
For the Salmon
1 ½ pounds thick, or center cut salmon filets, skin on, about 2 inches thick
1 teaspoon kosher salt
Fresh ground black pepper, to taste
2 tablespoons unsalted butter
For the Filling
¼ cup thawed spinach, drained
4 ounces cream cheese, softened
¼ cup chopped, canned, rinsed and drained artichoke hearts
¼ teaspoon garlic powder
¼ teaspoon dried dill
¼ teaspoon kosher salt
1 tablespoon shredded Parmesan
1 teaspoon lemon zest
Lemon wedges for serving, optional
For the salmon, preheat the oven to 350 degrees. Place the salmon on a plate on the counter and allow it to come to room temperature before cooking, about 15 to 20 minutes.
For the filling, break the thawed and drained spinach into rough crumbles. In a small bowl, stir together the spinach with the cream cheese, artichokes, garlic powder, dried dill, kosher salt, Parmesan cheese and lemon zest.
To compose the stuffed salmon, pat the salmon dry with a clean towel. Sprinkle it with the kosher salt and a few grinds of black pepper. Using a sharp knife, slice a pocket across the center of the salmon.
Spoon the filling into the salmon pockets, stuffing it as full as possible. There will most likely be some filling left over.
Heat a large oven proof skillet over medium high heat and add the unsalted butter. Once the butter is melted, add the salmon skin side up and cook for 2 to 3 minutes until nicely seared.
Flip the salmon. Tilt the pan down slightly and quickly spoon the pan juices over the top of the fish a few times. Transfer to the oven and cook for an additional 6 to 8 minutes, depending on the thickness, until just tender and pink at the center, the internal temperature should be between 125 and 130 degrees in the center.
Remove from the heat. Spritz with juice from a few lemon wedges and serve immediately.
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