The fact that salmon is a very healthy food is no secret. The problem with salmon is that we don’t eat it or any type of fish often enough.
Coming from the landlocked prairies, where fish is not a staple food leaves us wondering how to best cook it. I have found that wrapping salmon in parchment and baking it, delivers a delicious, flavourful, and tender result. Serve it as is or with homemade Hollandaise Sauce or Tartar Sauce. The importance of enjoying salmon right now is that we are all in the middle of winter, in which the sunlight is not strong enough to produce Vitamin D for us. Fortunately, salmon is a food source of vitamin D. Scientists have discovered that Vitamin D plays an important role in disease prevention.
It is probably no surprise to you that salmon has many more amazingly health benefits, being rich in nutrients and antioxidants. The powerful antioxidant astaxanthin is what gives the salmon its pinky coral color. The nutrients in salmon are known to be heart and brain-healthy. Salmon is an excellent source of low-calorie, high-nutrient protein. Salmon is a top source of omega-3 fat, vitamin B12, selenium, vitamin D, vitamin B3, protein, and iodine. The omega-3 fat found in salmon is heart-healthy and proven to decrease the risk of heart attack, stroke, high blood pressure,e and bad cholesterol. These protective benefits have shown to take place with as little as one 6-ounce serving a week, and are even greater with 2 – 3 servings of salmon a week. The DHA in the omega-3 oil in salmon can help prevent inflammation in the joints, digestive tract, and brain.
The high amount of selenium found in salmon strengthens the anti-inflammatory properties of the omega-3 fat and also aids in reducing the risk of specific cancers while protecting our cardiovascular system. Canned salmon is great for sandwiches or casseroles, and it has the same benefits as fresh or frozen salmon. It is always best to select wild salmon rather than farmed fish.
Salmon Baked in Parchment Paper
4 salmon pieces
4 pieces of parchment paper
Bacon drippings, warmed, or olive oil
or butter
A sprinkling of salt, pepper, onion powder,
garlic powder, dried minced onion
Preheat the oven to 350 degrees. Brish both sides of the salmon with the warmed bacon drippings. Sprinkle both sides of the salmon with all the seasonings. Place the salmon diagonally, on a square of parchment paper, and wrap, placing it on a baking sheet, with the side down that keeps the salmon wrapped. Cook for 25 – 30 minutes.
Hollandaise Sauce
2 egg yolks
1/3 cup butter
1/3 cup cream
3 teaspoons freshly squeezed lemon
juice
1 teaspoon prepared mustard
1/4 teaspoon sea salt
Dash of cayenne or black pepper
In a microwave-safe bowl (I use a Corelle cereal bowl) melt the butter, stir in the cream, and then stir in the egg yolks, 2 teaspoons of lemon juice, and the mustard. Cook on high in the microwave for 30 seconds, and then stir the sauce. Replace the sauce back in the microwave cook for 15 seconds and then stir the sauce. You will notice the cooking happening on the edge of the sauce. Stir this cooked part quickly into the middle of the sauce until smooth. Cook for another 10 seconds just before serving. Stir in the last 1 teaspoon of lemon juice to finish the sauce. Keep in mind the shape of your bowl and the power of your microwave will affect your cooking time, so the first time may be a learning experience.
Tartar Sauce
1/2 cup mayonnaise
1 tablespoon sweet relish
1 teaspoon lemon juice
Sprinkle of pepper
1/4 teaspoon dill weed
Combine all ingredients. Serve chilled
with fish.
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