Baked Salmon
Baked Salmon
Salmon is a cold-water fish, full of healthy, essential, omega-3 fatty acids. The American Heart Association recommends eating fatty fish (salmon, herring, mackerel, sardines, anchovies, halibut, trout, and tuna) a couple of times a week to provide the benefits of healthy fats. This type of fat delivers positive benefits to the brain, heart, lungs, and more.
Here are 11 amazing health benefits of salmon:
· Rich in Omega-3 Fatty Acids
· Great Source of Protein
· High in B Vitamins
· Good Source of Potassium
· Loaded With Selenium
· Contains the Antioxidant Astaxanthin
· May Reduce the Risk of Heart Disease
· May Benefit Weight Control
· Can Help Fight Inflammation
· May Protect Brain Health
· Delicious and Versatile
Wild-caught fish (salmon) though more expensive, is proven to have fewer contaminants than farmed fish. From the clevelandclinic.org site, “In recent studies contaminants in farmed salmon were generally higher than in wild salmon.” What are contaminants, you may be wondering? Persistent organic pollutants (POPs) and polychlorinated biphenyls (PCBs, a group of artificial chemicals) are two recognized contaminants. Overconsumption of these contaminants is linked to several diseases: type 2 diabetes, obesity, stroke, cancer, and more.
Farm-raised fish have higher levels of these chemicals because it is in the food used to intentionally over-fatten them. Thus they have more contaminant accumulation within their tissue. Wild and leaner Alaskan salmon are less likely to accumulate excessive levels of PCBs. The long and short is choose wild and canned Alaskan salmon instead of farmed, and eat farmed salmon no more than once a month.
The contaminants accumulate in the fat of the fish, and to reduce the intake of these chemicals remove and discard the skin and fatty areas. Choose baking, broiling, and grilling on a rack to allow fat to drip away from the fish while cooking. Poaching fish is good, but discard the broth. Do not fry fish.
Baked Salmon
Ingredients
Individually frozen salmon filets 4-6 oz each
Sea salt and pepper and other preferred seasonings
Side dish ingredients as desired
Instructions
Pre-heat oven to 350*
Remove fish from the wrapping. Rinse off at the sink, with running water.
Place salmon, skin side down, on a rack, in an oven-proof dish with a lid.
Sprinkle with sea salt, pepper and any other seasonings you desire.
Bake covered for about 30 minutes.
Test for doneness by inserting a fork and determining if the fish will easily flake apart. Or use a digital meat thermometer inserted into the thickest part of the fish. The goal is above 110*F but below 140*F
When fully cooked, remove and place on serving dish. Fish will continue to cook for a few minutes so removing when around 125*F is perfect.
Serving suggestion:
Salmon has a distinct flavor and is best served with mild side dishes to enjoy the quality flavor. For lunch, try serving as a salad on a bed of lettuce, sprinkled with capers, a sprig of fresh dill, and a light drizzle of a good olive oil. The salty capers add just the right punch and fresh dill adds a perfect flavor profile to make this simple yet elegant lunch dish. For an Asian-inspired dinner dish, maybe serve the salmon with a side of sautéed greens, brown rice, and a splash of gluten-free teriyaki sauce.
References:
https://health.clevelandclinic.org/fish-faceoff-wild-salmon-vs-farmed-salmon/
http://www.idph.state.il.us/cancer/factsheets/polychlorinatedbiphenyls.htm