Sumptuous Salmon

FOOD OF THE MONTH: Salmon

The good ol’ favourite is still on top… What’s that? Well, salmon of course!

What it is: Salmon is a popular food commonly eaten for its high nutritional value. Among all its other benefits, this fishy superfood also has one of the highest Vitamin D levels of all foods, so you’d only need about 85 grams of salmon to get one day’s worth of Vitamin D!

Where it’s from: Salmon are found along the coasts of both the North Atlantic and Pacific oceans. They have also been introduced into the Great Lakes of North America.

Where it’s produced: Extensive production of salmon in aquaculture has developed across the world, along with the commercial fishing of salmon in different countries. Leading producers of salmon include Norway and Chile, with the Atlantic salmon proving to be the most popular.

What it tastes and looks like: The salmon’s colour varies between orange and red. Salmon has a mild, fresh taste when raw. Prepared (with other ingredients), the salmon has a delicate and light flavour.

How to eat it: There are various ways you can enjoy salmon: grab a pan and sear it on a high heat, add some lemon and you’re good to go! Or try it with some pesto and breadcrumbs, wrap it in tin foil with a few fresh herbs and cook it in the oven. Grilling seems to be a popular choice, marinated beforehand with some lovely Thai flavours like soy or lemongrass. Or don’t bother cooking it at all! Try a tantalising salmon sashimi dish accompanied by some traditional Japanese delicacies.

A good source of: Vitamin A, B and D, omega-3 fatty acids, protein and loads of minerals such as iodine, potassium, zinc, calcium, selenium and phosphorous.

Benefits: Salmon has high levels of vitamins and minerals, rich in protein and omega-3 fatty acids. This superfood is packed with goodness – it protects against stroke, high blood pressure and is excellent for lowering your cholesterol, regulating insulin levels and preventing obesity.

World’s Best (and easiest) Salmon Recipe

A delicious and quick salmon recipe taken from Sparkpeople.com

Ingredients
¼ cup maple syrup or honey
¼ cup soy sauce
2-3 cloves minced garlic
1-2 salmon fillets (depending on cut)

Method
1. Combine the first three ingredients in a Ziploc bag, shake them up and then add the salmon. Marinate in the fridge for an hour, turning after 30 minutes.
2. Pour all of the contents into a baking dish, cover with foil and bake at 180°C for 15-20 minutes. If the salmon flakes easily at the thickest part, you know it’s ready! Serve with yummy oriental rice or roasted vegetables.

Read about more superfoods: cacao, Brazil nuts and goji berries

For more healthy recipes: healthy party snacks, summer recipes parts two and three.

Image: Shutterstock.com