Tuesday, January 26, 2010

Salmon- High in Protein, Low in Saturated Fat

Eating right can be easy! Here is another seafood post. I've been making lots of salmon these days as it is quick and easy to make, and also good for your health.

There are so many benefits to eating salmon. First of all, salmon contains omega-3 fatty acids, which are essential for our bodies to function. As our bodies do not produce these fatty acids, we need to supplement our diet with food that contains them, such as salmon. Even a farm raised salmon is rich in omega-3 acids, however it is much safer to eat wild salmon as it contains less contaminants such as Mercury, or PCB.

Also, salmon is very easy to prepare and it tastes good just by itself, you do not need to go crazy with spices. It can be grilled, fried, broiled, or baked. The only trick to cooking salmon is not overcooking it as it would dry out.

Lastly, salmon is a big fish, and it has large bones that are easily picked out, meaning it is not such a workout to eat as it is with fresh water fish.

Salmon is readily available at any supermarket, and it is quite cheap for what it has to offer!


salmon fillet
4 potatoes
1 carrot
2 Tbsp butter
4 Tbsp milk
salt and pepper
1/2 red onion, sliced
4 shiitake mushrooms, sliced

Peel potatoes and carrot and cook in water for about 1 hour. The carrot is not necessary for the mashed potatoes, but it gives it a nice color that goes well with salmon.

Check the potatoes with a fork to see if they are done on the inside. When the potatoes are done place them in a mixing bowl together with the carrot and mash while still hot. I usually warm up the bowl with hot water beforehand to maintain the temperature. Add salt and pepper to taste, melted butter and warm milk and continue to mash until you get desired consistency. If you are using a Kitchen Aid mixer like I do, you can take out the flat beater at this point and use the whipping attachment to whip and fluff mashed potatoes. They are really good like that.

While the potatoes are cooking, fry your salmon fillet in a hot oil for just about 3-5 minutes per side (depending on the size of the fillet). When your salmon is done, take it out of the frying pan and wrap in foil to keep warm.

Then add onions and mushrooms into the same oil and saute until they become soft. This should take about 5 minutes.

Serve hot. Try to time everything so that it would all be done around the same time.

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1 comment:

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