What are the benefits of eating salmon?
Wild salmon contains a very high level of omega-3 fatty acids, which are very important to healthy brain and circulatory function. It is also a good source of protein and vitamin D.
A long- term research study of 9,000 mothers and their children in the city of Avon in England found that there was a direct correlation between the amount of fish and omega–3 fatty acids consumed by the pregnant women and the development of motor skills, social interaction, and verbal IQ in their offspring.
Scientific research at the University of Connecticut suggests that regular fish consumption during pregnancy can help protect against post- natal depression in some women.
A 2012 research found that pregnant women who consume more than two servings of fish a week were half as likely to have a child with symptoms of ADHD; however, the same study found that women with above- average mercury levels were 70 percent more likely to have a child with symptoms of ADHD.
How much salmon is safe to eat per week?
Two to three servings per week of salmon is safe to eat. Cold-water fatty fish have the highest levels of omega– 3s; these include salmon.
Alaskan wild- caught has the fewest contaminants, while farmed salmon—usually labeled “Atlantic salmon”—are raised in crowded pens and fed fishmeal, and may have dangerously high levels of dioxins, pesticides, PCBs, and antibiotics, according to the Institute for Health and the Environment at the University at Albany.
"Wild Salmon Color" VS "Farmed Salmon Color"
There are several varieties of salmon. Sockeye, Coho, and Chinook are among the more common Pacific salmon. Their flesh ranges from pink to orange to red, and some individual salmon may even be white-fleshed. Although the stronger color may indicate more carotenoids, a paler fish is not necessarily less healthy or flavorful.
The red color of salmon is the effect of antioxidant carotenoids, including astaxanthin and canthaxanthin. Atlantic salmon, however, do not contain canthaxanthin.
Astaxanthin appears to be a particularly powerful antioxidant, with positive effects throughout the body and special benefit to the brain and nervous system.
Some farmed salmon are fed astaxanthin to improve their color.
Virginia Salmon Cakes with Creamy Lemon-Yogurt Sauce- (Easy Salmon Recipes)
Make these moist, flavorful, omega-3–rich salmon cakes. The salmon cakes are quick to make and they are intensely have good taste.
This recipe is one of the most popular salmon recipes in Virginia and now with this recipe you can make them right in the comfort of your own home. It is easy to make. These fish cakes can be made for a family-get-together or just for yourself whenever you have time to make them.
What I love about this recipe is that, except for frying the salmon cakes, some cooking process can be made ahead, and that takes the stress out of dinner parties.
These yummy salmon cakes have no heavy binders and aren’t bogged down with bread crumbs or other extra fillers. The fresh taste of the juicy salmon, accented with ginger, onion, and herbs, makes these cakes light and delectable, and coating them in panko bread crumbs (Japanese bread crumbs) gives them a delectable crisp crust.
Makes 12 salmon cakes; serves 12 as an appetizer or 6 as a main course
INGREDIENTS:
One 12-oz [340-g] salmon fillet, skin and pin bones removed (scroll down for quick tips below). You can also use canned salmon or frozen salmon if fresh is not available.
2 tsp extra-virgin olive oil
Fine sea salt
Freshly ground black pepper
4 Tbsp [55 g] unsalted butter
1 Tbsp peeled and minced fresh ginger
1/2 cup [70 g] finely diced white onion
1/2 cup [70 g] finely diced celery
1/2 cup [70 g] finely diced red bell pepper
1/2 cup [120 ml] mayonnaise (Try this easy recipe, How to Make Homemade Coconut Mayonnaise - Healthy Coconut Recipes)
1 Tbsp fresh lemon juice
1/4 tsp cayenne pepper
1 tsp minced fresh thyme
2 tsp snipped fresh chives
2 Tbsp minced fresh flat-leaf parsley
11/2 cups [90 g] panko bread crumbs (Japanese bread crumbs)
2 Tbsp grape seed, coconut oil or other neutral oil
COOKING DIRECTIONS:
1) Position a rack in the center of the oven and preheat the oven to 250°F [120°C].
2) Place the salmon in a shallow baking dish just large enough to hold it. Rub it all over with the olive oil and season lightly with salt and black pepper.
3) Bake the salmon until the fat between the layers turns opaque, almost white, and the fish flakes slightly when pierced with a knife, about 20 minutes. Alternatively, insert an instant-read thermometer into the thickest part of the salmon; when it registers about 125°F [52°C], the fish is done. Set aside to cool.
4) Meanwhile, in a nonstick frying pan or sauté pan, melt 2 Tbsp of the butter over medium heat and swirl to coat the bottom of the pan. Add the ginger, white onion, celery, and bell pepper and sauté, stirring frequently, until the vegetables are soft but not brown, about 4 minutes. Add 1/2tsp salt and a few grinds of black pepper. Set aside to cool.
5) In a medium bowl, combine the mayonnaise, lemon juice, cayenne, thyme, chives, and parsley and mix well. Using a fork, flake the salmon into small pieces and add it to the mayonnaise mixture. Add the cooled vegetables and, using a rubber spatula; gently mix the ingredients, being careful not to mash the salmon.
6) Form the salmon mixture into 12 cakes, each about 13/4 in [4.5 cm] in diameter and 1/2 in [12 mm] thick. Place the salmon cakes on a rimmed baking sheet, cover, and refrigerate for at least 40 minutes, or up to 8 hours.
7) Spread the panko on a dinner plate. One at a time, roll the salmon cakes in the panko, coating evenly on all sides, and then set aside on a plate.
8) In a large sauté pan, preferably cast iron, heat the remaining 2 Tbsp butter and the grape seed oil or coconut oil over medium-high heat and swirl to coat the bottom of the pan. Working in batches to avoid crowding, brown the salmon cakes on one side, about 3 minutes. Flip them and brown the second side, about 3 minutes longer. Transfer to a plate and keep warm. Repeat with the remaining cakes.
9) Serve the salmon cakes warm, accompanied with the yogurt sauce.
Quick Cooking Tips:
a) ALTERNATIVE COOKING METHOD IF YOU DON’T HAVE AN OVEN AVAILABLE. You can steam or microwave the salmon before flaking the salmon. You can also mash the raw salmon with a potato masher. If you don’t have potato masher, just think creative sweetie!
b) How to Make Bread Crumbs Stick to Jalapeño, Chicken, Pork, Fish, Prawn and Other Meat
Creamy Lemon- Yogurt Sauce Recipe
INGREDIENTS:
2 Tbsp. of Chives, Finely Chopped and Evenly Divided
1 ½ tsp. of Lemon Zest, Freshly Grated and Evenly Divided
1 tsp. of Lemon Juice, Fresh
¾ Cup of Yogurt, plain
Salt
COOKING DIRECTION:
1) Just combine your yogurt, fresh lemon juice, salt, remaining lemon zest and chives in a small sized bowl. Then serve.
2) If you don’t want yogurt. You can try this homemade ketchup, How to Make Homemade Smoked Tomato Ketchup- Healthy Homemade Ketchup
Salmon Cakes Calorie Counter:
PER SERVING Calories: 101 | Fat: 4 g |Protein: 11 g | Sodium: 75 mg |Fiber: 0.6 g |Carbohydrates: 6 g |Sugar: 1 g
Do-It-Yourself (DIY) Bread Crumbs
Making your own bread crumbs is not only frugal but scrumptious. Simply cube leftover fresh bread (homemade or bakery loaves work best) and place in a food processor.
Pulse until crumbs form. Add dried herbs and spices that complement the dish you plan to use them in if desired. Store in an airtight container.
How to Remove the Salmon Pin Bones Fast and Easy?
REMOVING PIN BONES. Run your fingertips along the flesh side of the fillet until you feel the pin bones. Using either clean needle-nose pliers or fish tweezers, grasp the end of each bone and pull it straight out and away from the flesh to remove it.
If you try to pull them upwards or backwards it tends to tear the flesh.
Related Youtube Videos:
1) How to Remove Pin Bones from Salmon
2) How to fillet a salmon and remove the pin bones
How to Buy and Store Salmon?
BUYING SALMON. Check with your local seafood markets to find out when U.S. Pacific wild Alaskan salmon is in season, and have it cut into fillets and steaks, and wrapped for freezing. This way you can buy enough salmon, at a good price, to have for months to come.
Frozen salmon can be an excellent alternative to fresh salmon; just be sure to buy from whole-foods markets offering environmentally safe, high-EFA frozen fish.
For many reasons, wild-caught Alaska salmon may be the best choice, but it can also be expensive or difficult to find. A 2006 review of scientific studies on the presence and dangers of contaminants in fish, however, found that the overall benefits of eating salmon outweighed the potential risks encountered in the farmed version.
For the reason that farmed salmon are fed a controlled diet, the balance of the omega-3 fatty acids may not be as good as it is in wild-caught fish. Farmed salmon may contain a somewhat lower level of omega-3 fatty acids.
There is also a risk of higher levels of some contaminants, notably dioxins and PCBs, in the farmed fish.
Wild Pacific salmon is safer, and farm raised Chilean salmon had the lowest levels of pollutants.
Obviously, the best wild salmon is freshly caught, but that is not always possible.
Related Post: How to Tell if Salmon Fillet is Fresh
STORING SALMON. Salmon steaks or fillets can be marinated, or just rinsed under water, then patted dry before cooking. Frozen salmon should be defrosted slowly in the refrigerator, to preserve the texture and flavor, then rinsed under water and patted dry.
Let me know if you enjoyed this recipe by hitting the share button or leaving a comment below. It would mean a lot.
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REFERENCES:
David W. Group. 2015. Encyclopedia of Mind Enhancing Foods, Drugs and Nutritional Substances, 2nd Edition. McFarland. ISBN-13: 978-0786441426
Diane Morgan and Leigh Beisch (Photographer). 2016. Salmon: Everything You Need to Know + 45 Recipes. Chronicle Books LLC. ISBN-13: 978-1452148359
Deborah A. Klein. 2009. The 200 SuperFoods That Will Save Your Life: A Complete Program to Live Younger, Longer. McGraw-Hill Education. ISBN-10: 0071625755
Delia Quigley and Brierley E. Wright. 2008. The Everything Superfoods Book: Discover what to eat to look younger, live longer, and enjoy life to the fullest. Everything. ISBN-10: 1598696823
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