Salmon is an excellent source of protein and as with all oily fish it is rich in omega 3 essential fatty acids, also known as EFAs. These fats are renowned for reducing heart attacks and the risk factors associated with cardiovascular disease e.g. high blood pressure and blood clotting. EFAs also have powerful anti-inflammatory properties, making them beneficial in conditions such as arthritis, eczema and asthma. They are also important for the brain and nervous system and have been shown to improve concentration, combat age-related memory decline and enhance mood. Remember the body cannot make these fats, they must be provided by the food we eat so try the following delicious recipes and increase your intake of these essential nutrients.
Salmon Teriyaki Recipe
- 4 x 6oz salmon fillets
- 3 tablespoons medium dry sherry
- 3 tablespoons soft brown sugar
- 2 tablespoons water
- 3 tablespoons soy sauce
- 2 tablespoons canola / rapseed oil
- 1" piece fresh ginger, peeled and grated
- 2 crushed garlic cloves
Method
- Mix together all the ingredients except the salmon to make a marinade.
- Place the salmon in a shallow ovenproof dish. Pour over the marinade, cover and refrigerate overnight.
- Preheat the oven to 200 C / 400F / gas mark 6. Remove the fish from the marinade.
- Pour the marinade into a saucepan, bring to the boil and reduce until syrupy.
- Return the fish to the ovenproof dish and pour over the reduced marinade.
- Place in the preheated oven and bake for 15 minutes.
- Serve with egg noodles and stir fried vegetables or a green salad.
Honey Grilled Salmon Recipe
- 4 salmon fillets
- For the marinade
- 2 tablespoons honey
- 1 teaspoon smoked paprika
- half teaspoon Tabasco sauce
- 1 tablespoon cider vinegar
- 2 teaspoons soy sauce
Method
- Mix the marinade ingredients together in a large bowl.
- Add the salmon fillets making sure they are well coated. Leave to marinade for 30 minutes.
- Preheat the grill and grill the salmon, basting frequently with the marinade.
- Cooking time should be no more then 3-4 minutes on each side depending on the thickness of the fish.
- Serve with a steamed green vegatable like kale or broccoli or a tossed green salad.
Salmon in a Fragrant Broth Recipe
- 4 x 150g salmon fillets
- 3 tablespoons Thai fish sauce
- 2 stalks lemongrass, trimmed
- 2 shallots, peeled and finely sliced
- 1 small red chilli, finely sliced
- 150g mushrooms (shitake, button, oyster or a mixture of the 3), finely sliced
- 100g baby spinach leaves
- 500ml vegetable stock
- 1 teaspoon sugar
- 1 tablespoon canola / rapseed oil
- salt and pepper
- 1 tablespoon lime juice
Method
- Toss the salmon fillets in 1 tablespoon of the fish sauce and set aside.
- Peel the lemongrass stalks and finely slice the white part.
- Wash the spinach and drain
- Heat the vegetable stock in a saucepan with the lemongrass, shallots, chilli, mushrooms and sugar and simmer for 10 mins.
- Heat the oil in a non-stick frying pan and sear the salmon skin side down for 3 minutes until the skin is crisp
- Turn and sear the other side for 1 minute leaving the inside slightly pink. Season with salt and pepper.
- Add the spinach to the hot broth until barely wilted (10 seconds should do it), then remove with tongs.
- Divide the spinach between 4 warmed, shallow bowls and place the salmon on top.
- Add the remaining fish sauce and lime juice to the broth and spoon it around the salmon.
- Serve with a bowl of rice on the side.
