Salmon is one of the most nutritious foods on the planet.
If you’re looking for a great-tasting and nutritious food that may even help reduce certain risk factors for several different diseases, try this fatty fish.
Salmon is undeniably delicious. It has a unique, delicate flavor with a less “fishy” taste than many other varieties of fatty fish. It is also extremely versatile. It can be steamed, sautéed, smoked, grilled, baked or poached. It can also be served raw in sushi and sashimi; and it can be found in a can.
Salmon is rich in omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.
Salmon is rich in healthy protein. Like omega-3 fats, protein is another important nutrient that you must get from your diet. Protein helps your body heal after injury, protects your bones and maintains muscle mass during weight loss and as you get older.
This fish is also an excellent source of many important nutrients, including several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.
Salmon is quite high in potassium. In fact, wild salmon contains more potassium than an equivalent amount of a medium-size banana. Potassium helps reduce your risk of high blood pressure, kidney stones, stroke and prevent excess fluid retention.
Selenium is a mineral found in soil and certain foods. It’s considered a trace mineral, meaning your body only needs tiny amounts of it. Nevertheless, getting enough selenium in your diet is important. Studies have shown that selenium helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease, and may reduce the risk of cancer.
Consuming salmon can help protect against heart disease by increasing your intake of omega-3 fats, decreasing levels of omega-6 fats, and lowering triglycerides. It may also help you manage your weight by reducing appetite, boosting your metabolism, increasing insulin sensitivity and decreasing belly fat.
Add some salmon to your weekly menu and begin with this delicious sweet and spicy recipe!
Sweet and Spicy Salmon
- 4 salmon filets 5-6 oz each
- olive oil spray
- ¼ cup coconut palm sugar
- 1 tsp ground mustard
- ½ tsp salt or to taste
- ½ tsp cayenne or to taste
- ¼ tsp ground ginger
- ½ cup mandarin oranges
- ½ cup chopped peeled kiwi
- ½ cup chopped peeled mango or pineapple
- ¼ cup finely chopped red onion
- 3 Tbsp minced fresh cilantro
- 3 Tbsp lime juice
- 1 Tbsp chopped jalapeno pepper or to taste
- Preheat oven to 375°F and generously spray a baking dish with olive oil spray. Place salmon on baing dish.
- In a small bowl, combine remaining salmon ingredients and sprinkle over salmon.
- Bake uncovered for 20-22 minutesor until fish flakes easily with a fork.
- While the salmon bakes, combine salsa ingredients in a small bowl. Serve with salmon.
- To make a complete meal, serve the salmon over spiced cauliflower rice and a vegetable side dish or salad.
- Double the amount of salsa and serve it later with grilled chicken.
- If you prefer your salmon grilled or air fried, it's delicious that way too. Salmon is fully cooked when it reaches 145°F.
#salmon #salsa #antiinflammatory #healthy #nutrition #wellness #eatwelltobewell
Want free anti-inflammatory recipes, downloadable resources and efficiency tips and tricks from a professional chef? Of course, you do! Click here for the secret sauce!