Salmon makes a healthy addition to a diet or any weight loss program. You’ll find the best prices starting in May through November, during the Alaska Salmon season.
Grilled Salmon with Sesame Seeds
Wild Salmon just came into season (September) and went on sale this week, and yes there is nothing like fresh salmon. In Alaska, they are always looking for new salmon recipes so I wanted to experiment a little.
This is a simple recipe: just add butter and dill. On the last turn add some sesame seeds.
Healthy Salmon Salad
There are a lot of healthy aspects to eating salmon and when you combine it with some super high tech foods, it becomes jet fuel. Here’s a recipe I’ve been experimenting with for several years and each time it gets better and better.
Salmon salad has been part of American Culture for some time, probably since we’ve been able to can food. I don’t know the history behind Salmon or tuna salad but because so many recipes have potatoes it’s an easy assumption tuna salad was big during the war when food was rationed and hard to come by. OK, enough history and what could have been.
I’ll start the Healthy Salmon Salad recipe off with a list of the core ingredients and then list other superfoods to add and to enhance flavor & taste. You’ll also notice the number of ingredients are fairly vague simply because of personal tastes, seasonal changes and ingredients you may or may not have. Please feel free to experiment and let everyone know below about your variations or different ingredients.
Healthy Salmon Salad Core Ingredients
- Salmon: 1 can
- Fresh Parsley: finely chopped about a 1-to-1 ratio to Salmon
- Red Onion: Small amount, finely chopped
- Celery: A couple of sticks finely chopped and the wide-white ends can be used as scoops.
- Quinoa: about 1/2 the amount of the salmon or parsley
- Virgin Olive oil: just enough to help stop oxidation
- Lemon: about 1/2 to 1/4 of a lemon, squeezed
- Sea Salt, Pepper, garlic and herbs
OK so far this may sound a little bland but it will surprise you. I’ll start off with a container of the core ingredients that is large enough for 2 large meals or 3 small ones and as I take meals out of the container I’ll add more healthy ingredients that will compliment the core. If you have any suggestions please list them below.
I don’t use much olive oil so a great way to add more healthy fat is to add a 1/2 an avocado. This adds a smooth texture and of course, it’s own delicious flavor. This isn’t added to the core because it oxidizes so fast and should be eaten in one seating. If you want to use it again at another meal add extra lemon juice but don’t wait for more than a day to finish it off.
Hard boiled eggs add more protein and lots of vitamins and minerals. And for breakfast a poached egg on top.
Finely cut carrots add a nice color contrast.
For a Mediterranean flare add olives and artichokes This adds a whole new dimension to flavor with a healthy aspect as well. I haven’t added dried tomatoes yet, but it’s on my to-try list.
Extra herbs include garlic, cilantro, dill weed, and check you herb stock.
In the picture above I’ve used wild caught Salmon in place of tuna. Salmon adds it’s own unique flavor and health benefits.
Instead of parsley, lightly steamed kale or spinach adds a healthy dynamic that only greens can offer.
Let me hear about your unique style of Healthy Salmon Salad.
Salmon Healthiest Sauteed Variation
Start with wild caught from the Atlantic, and check for good white lines and tight flesh.
- Heat up a well-seasoned pan with coconut oil
- add some butter and saute the flesh side quickly to create a seal, about 2 minutes
- Turn it over so the skin side is in the pan
- Add some butter and seasoning to the top, cover the pan and cook for about 5 minutes.
Salmon Avocado & Pesto Snack
This is a simple easy to put together snack with plenty of healthy fats.
- Homemade Pesto with real olive oil, lemon juice, spices and parsley
- Norwiegn Salmon smoked with Apple Wood from Diana’s Specialties.
- Sliced Avocado
- And toped with sprouts.