It’s time to think outside the same old protein box. Chicken, eggs, turkey, protein powder. Sure, they all offer beneficial protein.
You spend most of your busy day multi-tasking, so shouldn’t your protein be doing the same for you? Salmon not only provides beneficial protein, it also offers heart healthy, anti-inflammatory omega 3 fats.
Salmon belong to the same family as trout and whitefish and can be either salt or fresh- water dwellers. Salmon can also be either wild caught or farm raised. And if that weren’t enough, there are several varieties of salmon, both Atlantic and Pacific, with subtypes including chinook, chum, coho, pink, sockeye, and masu salmon.
Regardless of where your salmon is caught (freshwater or salt), or what specific kind of salmon it is (Atlantic or Pacific), there is one piece of wisdom that holds for all salmon: when buying salmon choose wild salmon over farm-raised.
Farmed VS Wild Salmon
You’ve heard the debate, now understand why. Let’s review the categories that the USDA monitors to give consumers the healthiest advice:
- Wild Salmon: Diet consists of smaller fish which contain EPA and DHA, the beneficial long chain omega 3 fatty acids
- Farm Raised: Omega 3 content can vary based on the diet fed to the salmon. Farm-raised have also been shown to contain more saturated fat (the type of fat that leads to plaque build up in the arteries)
- Persistent Organic Pollutants have been found in greater quantities in farm-raised salmon. However the increasingly growing concern over the pollution in our oceans is still up for debate in regards to its effects on our food supply.
- Research continues into the carcinogenic potential of both farm-raised and wild caught salmon as the habitat of the fish varies. Check studies on either side of the fence and they will both have compelling arguments for increased risk.
- The FDA sets parameters for tolerance levels of specific contaminants. They also set levels that are considered “safe for frequent consumption”. While farm-raised salmon has been shown in some studies to fall below the tolerance levels, they may come in above recommended levels of “frequent consumption” safety in certain populations such as children, pregnant women, and women of childbearing age. Wild-caught salmon has been indicated as safer overall when monitored for such levels.
Bottom line? Don’t overthink it. Many people get caught up in this debate. But let’s not forget that it is a balanced diet that wins every time. If you follow the general recommendation to eat fish twice a week, eat plenty of vegetables, a variety of fruits, drink plenty of water, and eliminate sugary, processed foods. The bottom line? Salmon is a better choice over pizza, and it’s more about what you pair it with than anything else (think roasted asparagus instead of white rice).
Keeps in the fridge 3 to 4 days and in the freezer for up to 6 months
Salmon can be baked, broiled, grilled, poached, steamed, and even microwaved
Broiling and roasting: Try Rosemary and Thyme and serve with root vegetables.
Grilling: Go for ginger and sesame and serve alongside asparagus.
Any style: Dijon mustard, olive oil, lemon pepper, honey, maple syrup, chili powder, cumin, paprika, garlic, soy sauce.
Pull up any search with the words ”Healthy Fats” and you’ll likely see a picture of Salmon as the feature photo. Salmon is one of the most synonymous foods with the healthy fat of Omega 3.
Omega 3 is a type of essential fatty acid that the body cannot make on its own but needs in order to survive (hence the name Essential). But why Salmon? Salmon is a source of omega 3 that has the beneficial combination of EPA and DHA (eicosapentaenoic acid and docosahexaeonic acid). These essential fatty acids work at a cellular level within the body to:
- Work as a natural blood thinner, reducing the risk of blood clots by preventing blood platelets from sticking together.
- Maintain smooth linings of the arteries.
- Slow the rate of Triglyceride formation in the Liver
These benefits and more are involved in the overall reduced risk of Cardiovascular disease.
Maintaining a consistent training schedule requires an aggressive recovery plan. Athletes looking to get back in the gym, out on the course, or back on the trails sooner rather than later are more likely to do so if they aren’t stiff with inflamed muscles.
The omega 3 fatty acids available in Salmon help to lubricate joints, reduced inflammation caused by oxidative stress, and keep blood flowing smoothly. These benefits work together to improve oxygen-carrying blood flow to the muscles which in turn helps reduce recovery time.
Still not convinced? Healthy fats support optimal brain function, leading to better mental acuity and focus. Your sharp decision making on race day could be the difference between hitting that spear, or doing 30 burpees. Whatever the obstacle, improved brain function can’t hurt.
- 2 Salmon fillets, 4-6 ounces each
- 1 tsp dried oregano
- 3 Tbsp balsamic vinegar
- ½ Tbsp garlic, minced
- Mix balsamic vinegar, oregano, and minced garlic in bowl.
- Brush marinade over salmon and let sit 5-10 minutes.
- Lay salmon fillets skin side down on grill.
- Grill 15-20 minutes.
Baked Salmon with Yogurt Curry Sauce
2 (4-6oz) Salmon Fillets
½ Tbsp Olive Oil
Curried Yogurt Sauce
1 cup plain greek yogurt
1 tsp water (to thin the yogurt)
2 tsp curry powder
¼ tsp cayenne pepper
½ tsp minced garlic
¼ tsp Pink Himalayan Sea salt
½ tsp fresh cilantro (chopped)
Preheat oven to 375 degrees F (190 degrees C). Place fillets in aluminum foil, cover with olive oil, and seal. Place sealed salmon in the glass dish, and bake 35 to 45 minutes, until easily flaked with a fork.
Top fillets with yogurt sauce and serve alongside your favorite greens (goes great with asparagus).
Salmon Salad Sandwich
Ingredients (makes one serving)
- 2-3oz cooked salmon, flaked
- 1 hard boiled egg, rough chopped
- 2 Tbsp plain greek yogurt
- 1 Tbsp Dijon Mustard
- ¼ small onion, chopped
- ¼ avocado, chunked
Mix all ingredients to combine. Eat as is or eat on your favorite whole grain bread or wrap (or even better, serve on a collard green wrap.
Salmon & Beet Salad
- 3oz cooked salmon
- 2 cups arugala or your favorite greens
- ½ cup roasted beets
- 1oz goat cheese
- 1 Tbsp olive oil
- ½ Tbsp balsamic vinegar
- 1 tsp honey
- Dash cinnamon
Top Arugala with cheese, beets, and salmon. Whisk all dressing ingredients together and drizzle on top of salad. Enjoy!
- 5 cups Low Sodium Broth
- 1 lb fresh salmon, thinly sliced
- 1 yellow onion, thinly sliced
- 1 Tbsp minced garlic
- 4 tablespoons olive oil
- 1 bunch fresh spinach, julienned
- 1⁄4 teaspoon cayenne pepper
- (optional) 1 cup of Cannellini beans
- Saute onion in olive oil until caramelized. Add garlic and stir until fragrant
- Add broth and bring to a boil
- Add sliced salmon and let it simmer for 5 minutes
- Add cayenne pepper (add beans now if using), simmer an additional 5 minutes
- Stir in spinach. Turn of the heat. Serve.
Salmon & Chive Frittata
- 6 eggs
- 2 egg whites
- ¼ tsp black pepper
- 3 Tbsp chopped fresh chives, divided
- 1 Tbsp olive oil
- ½ lb fresh salmon, cut into 1-inch pieces
- ½ Tbsp Paprika
- Preheat oven to 425 degrees F.
- In a medium bowl, whisk eggs and egg whites until blended, then whisk in pepper and 2 Tbsp. of the chives.
- Place an 8- or 9-inch ovenproof skillet over medium heat. (If you don’t have a skillet this size, cook in any skillet.) Add oil and heat 1 minute. Add fresh salmon and cook, stirring, just until opaque on the surface, about 1 minute. (If your skillet is not ovenproof, spray an 8- or 9-inch round pan with vegetable cooking spray, and then transfer salmon and spread evenly.)
- Remove from heat and add the egg mixture, making sure to distribute the chives evenly. Bake until eggs are puffed and golden along the edges, about 10 to 12 minutes. The eggs should not appear wet.
- Top frittata with paprika. Sprinkle with remaining 1 Tbsp. chives. Serve immediately
- 1 15oz can red salmon (juices and all)
- ¾ to 1 cup breadcrumbs (whole wheat, panko, your choice)
- 2 egg whites, lightly beaten
- 3 tsp lemon juice
- ¼ cup finely chopped parsley
- Sriracha sauce to taste
Preheat oven to 375 degrees. Mix all ingredients to combine and form in loaf pan. Bake for 40-50 minutes. Let sit for 10 minutes before serving.
Goes great with a side of Broccoli.