I love salmon. It is such a healthy fish full of omega-3 fatty acids. I believe that omega-3 consumption can help keep osteoporosis at bay. Omega-3-rich salmon is a natural anti-inflammatory food, so eating this delicious fish on a regular basis is a great way to keep your bones nice and strong and it’s good for keeping your memory alert. It especially helps children to focus and remember more – now I know why they say fish is brain food.
One should not consume a whole chunk of fish at the time to get to “the pleasure”; because this fish is so rich in flavor, a little goes a long way so even though it is more expensive than other fish, you don’t have to eat large portions to get enjoyment out of your salmon.
When buying salmon make sure that the eyes are clear and the fish has consistent coloring. That means no dark spots and the flesh should be firm to the touch, springing back when touched.
The flesh must be intact with bone and it should be free of cuts on the belly area, or other parts of the body. There should be no discoloration of the flesh and it most certainly should not smell fishy; rather it should smell fresh. Check the gills – there should be no slime on the gills. They should also be nice and bright red in colour.
It’s important to store your salmon in the coldest part of the refrigerator, such as the meat drawer or the lowest shelf in the back of the fridge, once you have brought it home.
I try when possible to eat salmon once a week and I love to pair it with the earthy flavours of mushrooms, which are also full of wonderful, health giving properties and low in calories and fat.
Salmon with Sautéed Spinach and Mushrooms
Preparation time: 10 minutes
Cooking time: 15-20 minutes
4 x 160g Fillets of Fresh Salmon
300g white button Mushrooms, sliced
1 Tomato, chopped
200g of Fresh Baby Spinach, washed and dried
3 Cloves of Garlic, minced
1 tbsp. of Balsamic Vinegar
3 tbsp. of Canola/Olive oil
Salt and Pepper, to taste
- Add 2 tbsp. of oil and garlic in a frying pan with high sides and preheat it over medium heat. Once the garlic is nice and sizzling, add the mushrooms and season with salt and pepper. Cook the mushrooms for 4 to 5 minutes, or until they have cooked down. Add the tomato and season a bit more with salt and allow it to cook for a couple of minutes.
- Turn the heat up to medium high and add the spinach and place a lid on the pan and let it cook for a minute or two or until the spinach has wilted. Remove the lid and season with a bit more salt if you feel it needs it. Add the balsamic vinegar and just mix everything together so it’s all mixed with the vinegar. Remove the veggies to a plate and cover it to keep warm. Set aside.
- In the same pan, add another 1 tbsp. of oil and allow it to get nice and hot on medium high. Season your salmon with salt and pepper on both sides and place them skin side down in the hot pan. Cook for about 3 to 4 minutes on each side if your salmon is about 2.5cm thick.
- Set it on your cooked veggies and top with a little fresh parsley.