SUPERFOOD SPOTLIGHT: SALMON
By Stefanie Cassetto
For most families, anytime there is a big holiday like Easter or Christmas, there is some type of holiday feast involved. This week, before choosing the traditional Easter ham, consider changing things up a bit and adding a superfood to the menu. This week’s Superfood Spotlight is taking an Easter twist and trading in the ham for salmon.
Salmon is a delicious alternative as a main course for the Easter meal. Salmon is low in calories and saturated fat but high in protein. It is also contains high amounts of omega-3 essential fatty acids. Omega-3’s are very important to the human body, but can only be consumed through the food we eat. While you can take fish oil supplements to obtain this nutrient, studies have shown that eating salmon twice a week is like taking 1-2 fish oil capsules per day.
Salmon also has helpful amino acids that improve memory and make the brain work at it’s very best. It is also a good source of the B-vitamins, niacin and vitamin B12.
THE POWER OF OMEGA-3’S
Eating salmon promotes cardiovascular health. Research shows that eating wild salmon is better for you, containing higher levels of the powerful omega-3’s. The high content of omega-3’s in salmon help to prevent erratic heart rhythms, help to reduce heart attacks and strokes, and prevents good cholesterol from becoming damaged. Studies also show that greater amounts of omega-3 fatty acids in the diet, like those found in salmon, help to prevent and control high blood pressure.
Other good reasons to eat salmon include: beneficial effects on some forms of depression, reduction of inflammation and join pain, as well as healthy hair, skin, and nails.
There are many ways to eat salmon. It is great on top of a green salad, grilled, smoked, or roasted. It can be served with a side salad, steamed vegetables, rice, or couscous.
So, if you’re ready to try something new and fresh for Easter dinner this year, swap the ham for salmon and reap the benefits. Here is a recipe worth trying that still includes a sweet glaze we love so much at Easter.
SALMON WITH HONEY-CORIANDER GLAZE
- 1 tablespoon whole coriander seeds
- 1/4 cup honey
- 5 tablespoons soy sauce
- 2 teaspoons fresh lemon juice
- 4 salmon fillets (5 ounces each), skinned
- 2 teaspoons vegetable oil
- Toast the coriander seeds in a dry, large nonstick skillet over medium- high heat, stirring constantly, until golden, about 3 minutes. Remove from heat; let cool. Grind seeds in a spice grinder or crush with a mortar and pestle until coarsely ground; reserve skillet.
- Make glaze: Stir together crushed coriander seeds, honey, soy sauce, and lemon juice in a small bowl until combined.
- Lightly brush the top of each salmon fillet with glaze; reserve remainder. Heat oil in the nonstick skillet over medium heat until hot but not smoking. Cook salmon fillets, glazed sides down, 1 minute; reduce heat to medium-low, and cook 2 minutes more. Turn fillets over, and cook 3 minutes for medium-rare (salmon will be slightly pink in the middle), or longer if desired. Transfer to a plate; loosely cover with foil to keep warm.
- Pour remaining glaze into skillet; bring to a boil over medium heat. Cook until glaze has thickened to the consistency of syrup, about 1 minute. Serve salmon with glaze on the side.