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SALMON heart healthy OMEGA-3 with {4 recipes}


Caring for our precious HEARTS with Salmon's generous OMEGA-3 fatty acids.


In support of our Heart awareness month...
here's my anguished history with this fish and a positive outcome for my healthy beating heart.


It was throughout a major portion of my childhood where a fish dish was eaten every Friday. 
Mostly, though, the salmon steak was truly dreaded and forcefully consumed without protest.
In our home, everything on our plates was to be eaten with a grateful expression.
The alternative was never to be acted upon.  
With an Italian Father at the helm, I didn't dare complain.
Very few words were spoken...but...his sharp look said it all.
Yes, like many of you who grew up in a very disciplinarian home...this was a frustrating reality.
I just couldn’t wait for the day to be all grown up and make my decisions to what I ingested.

It was only much later that I permitted myself to take a chance and break out of that shell.
Thankfully Mom was my dependable rock of gentle discipline and an incredible loving heart.
She did her best to lead the way for me to develop into a very strong, independent woman.
Thanks Mommy...you’ve done a great job raising your stubborn, rambunctious daughter ;o)

At 20 something...I thought fishing was challenging...how naive I was.


In those days, I hadn't realized how fortunate I was to be introduced to these powerful Omega-3s.  
No matter, salmon facing me on Friday suppers was to remain underappreciated for time to come.

If it weren't for an amazing meal I had at an eatery specializing in the Atlantic catch of the day...
I would have unfortunately never given salmon another chance in my kitchen.

I soon found myself wanting to re-introduce it slowly in my meals.
Experimenting with flavours I enjoy...salmon quickly became my heart's best friend.
So, I guess, although my Father was set in his ways...it seems that he knew best after all.
Now, that wasn't easy to admit...and, well, that's also another part of my personal, healing journey. 

***

For today's post, I decided to share my recipes prepared with the tail ends of the Salmon.  
Not only are they easier to acquire...they'll also put some change back in your pocket ;o)
The thicker, inner pieces are rewarding as well and will no doubt appear in a future post.

Obtaining Omega-3 from the water's algae plants...these are other fatty fishes to enjoy:
Anchovies, Herring, Mackerel and Sardines which will also compete with Salmon.

  Prevalent in our cold waters of the Atlantic, wild Salmon is definitely my preference.
This variety tends to have more flavour and just slightly less fattier than farmed salmon.
However, don't hesitate to substitute it with your choice of fatty fish as well.
The below mentioned recipes are highly adaptable.




Tomato Parmesan Salmon fillets
on a bed of Potatoes, Zucchini and caramelized onions
serves 2

INGREDIENTS:        Print version
(American / Metric measures)
. 2 pieces wild Salmon (tail fillets), skin on
Mix:
. 1 fresh tomato, crushed (or 1/4cup (50ml) from canned tomato)
. 2 Tbsps. (30ml) Sherry or other sweet wine
. 1 Tbsps. (15ml) e.v. Olive oil
. 2 Tbsps. (30ml) Parmesan cheese, grated
. Seasoning:  pinch each of: sea salt, dried {basil, oregano, tarragon}
. 1 Tbsp. (15ml) sesame seeds (optional)

Vegetable bed: (optional)
. 1 Tbsp. (15ml) e.v.Olive oil
. 1 small, sweet onion, sliced
. 1 medium potato, sliced
. 1 small zucchini, sliced
. 1/4 piece nappa cabbage, sliced
. Seasoning:  pinch each of: sea salt, dried {basil, oregano, tarragon}




PREPARATION:
. Pre-heat oven at 375F/190C/Gas5.  Position rack at the bottom of the oven.
1. Prepare and line a medium-sized oven-proof dish with parchment paper.  Place the Salmon pieces, skin down.
2. Mix the wet ingredients and spread equally on both pieces.  Sprinkle the sesame seeds for garnish.
3. Depending on the thickness of the fillets...bake anywhere between 15-20 minutes.  A  whitish surface foam will appear and it can be checked for doneness by poking it while feeling a little resistance.  Make sure not to over bake.
4. While the fish is baking, the side dish can be prepared.  In a large skillet, sauté the onions with the oil until translucent.  Add the potatoes and cook almost thoroughly before adding the zucchini, nappa cabbage and seasoning.  Once ready, cover to keep it warm for the plating.  
5. With a thin metal spatula, gently ease the salmon filet from its skin and serve on the vegetable bed and enjoy.






Asian style Salmon sauté
on a bed of red Quinoa and Edamame
serves 2
INGREDIENTS:        Print version
(American / Metric measures)
. 2 pieces wild Salmon (tail fillets), skinned and cubed
Mix:
. 1 Tbsp. (15ml) grape seed oil (or canola)
. 1/2 tsp. (2.5ml) rice vinegar
. 1 Tbsp. (15ml) hoisin sauce
. 1 tsp. (5ml) black bean garlic sauce
. Seasoning:  pinch each of: sea salt, dried tarragon
Vegetable and Grain bed: (optional)
. 1 Tbsp. (15ml) grape seed oil (or canola)
. 1 small, sweet onion, sliced
. 1/4 cup (50g) red quinoa
. 1/2 cup (125g) edamame (soybeans)






PREPARATION:
1. Partly cook the quinoa and edamame separately.  Once the quinoa is carefully rinsed and strained, simmer it on low-medium heat for about 10 minutes.  The (frozen) edamame is to be steamed for about 5 minutes.  These two ingredients could have been prepared ahead of time.
2. On medium heat, sauté the oil and onions for a few minutes.  Add the edamame and stir.  After another few minutes, add the quinoa and combine.  Remove this mix and keep warm under cover.
3. In the same pan, add more oil and sear the Salmon pieces on both sides.  Add the prepared Asian-style mix and let it encapsulate the Salmon for 2 minutes or so.
4. Re-add the vegetable and grain mix to complete this dish.  Serve and enjoy.


***


Grilling with pesky bugs around.  
Another naive, 20 something moment...thinking camping would be a great idea.



Compelling Omega-3 health benefits
What's all the fuss about this polyunsaturated chain in Omega-3?
ALA (a-linolenic acid) ... EPA (eicosapentaenoic acid) ... DHA (docosahexaenoic acid)  
Chemistry lingo to most...but, what we need to know is how great fatty acids truly are.


What are these natural fatty acids really good for?
 Increasing memory through more brain power.  
Fog brain anyone?  
Avoiding mood swings to at least appear to be a happier person. LOL
Alright, I admit...I do have my moments...sigh.
Taking great care to avoid anxiety and light depression.
There's no room for this state of mind...life's too short.

Improuving our nervous systems
I need all the help I can get.
Boosting our immune functions.  
No more unwanted virus guests please.

Facilitating a better movement of our joints.  
Getting up from the sitting position is my reminder.  Aging is no fun!
Offering anti-inflammatory properties for overall health.
Inflammation from a Fibromyalgia condition has wreaked havoc in my body.  
Avoiding stronger synthetic medicines has become my personal mission.

Nourishing our beautiful, regenerative skin.  
I hopefully will never look my age..and if I do...please keep it to yourself!
Most importantly, the properties of these essential fatty acids will nurture our HEARTS.
This benefit is crucial and especially important to woman which have increasing cardiovascular attacks every year.


Let's make and eat more natural fatty fish meals.


Dijon Maple syrup and Olive Salmon fillets
on a bed of roasted spaghetti Squash
serves 2

INGREDIENTS:        Print version
(American / Metric measures)
. 2 pieces wild Salmon (tail fillets), skin on
Mix:
. 1 Tbsp. (15ml) Dijon mustard
. 1/4 tsp. (1ml) 'fleur d'ail' (garlic flower) or 1 tiny garlic clove, minced
. 2 Tbsps. (30ml) Maple syrup
. 2 Tbsps. (30ml) e.v.Olive oil
. 1 Tbsp. (15ml) lemon juice
. Seasoning:  pinch each of: sea salt, dried {basil, oregano, tarragon}
. 16 small Kalamata olives
. 1/8 cup (18g) roasted almonds, crushed
Vegetable bed: (optional)
. 1/2 a roasted spaghetti squash, scraped







PREPARATION:
. Pre-heat oven at 375F/190C/Gas5.  Position rack at the bottom of the oven.
1. With placing the cut half of the squash side down, it should be roasted with surfaced knife slits for vapour evacuation.  Note: this step could have been done ahead of time.
2. Prepare and line a medium-sized oven-proof dish with parchment paper.  Place the Salmon piece, skin down.
3. Mix all the ingredients except the nuts.  Afterwards, spread the mix equally on both Salmon pieces.  Sprinkle the crushed nuts for garnish.
4. Depending on the thickness of the fillets...bake anywhere between 15-20 minutes.  A  whitish surface foam will appear and it can be checked for doneness by poking it while feeling a little resistance.  Make sure not to over bake.  
5. With a thin metal spatula, gently ease the salmon fillet from its skin and serve on the bed of spaghetti squash and enjoy.




Caper-Yogurt coated -Tomato Pesto Salmon fillets
with a side of Potatoes, Lentils, roasted Peppers and parsley salad
serves 2
INGREDIENTS:        Print version
(American / Metric measures)
. 1 big piece of wild Salmon (tail fillet), skin on
Mix:
. 1/4 cup (50ml) plain yogurt (1% fat+)
. 2 Tbspa. (30ml) tomato pesto
. 1 Tbsp. (15ml) e.v.Olive oil
. 1 tsp. (5ml) capers, mashed
. 1/4 tsp. (1ml) 'fleur d'ail' (garlic flower) or 1 tiny garlic clove, minced
. Seasoning:  pinch each of: sea salt, dried {basil, marjoram, mint, tarragon}
. 1/4 cup (36g) roasted nuts, crushed
Vegetable side dish: (optional)
. 2 potatoes, boiled and cubed
. 1/2 cup (100g) lentils, cooked
. 1 small roasted pepper, chopped
. 2 Tbsps. (30ml) e.v.Olive oil
. 1 Tbsp. (15ml) capers, mashed
. handful of fresh, flat parsley, chopped
. Seasoning:  pinch each of: sea salt, dried {basil, marjoram, mint, tarragon}


PREPARATION:
. Pre-heat oven at 375F/190C/Gas5.  Position rack at the bottom of the oven.
1. Prepare and line a medium-sized oven-proof dish with parchment paper.  Place the Salmon piece, skin down.
2. Mix the wet ingredients and spread equally on both fish pieces.  Sprinkle the crushed nuts for garnish.
3. Depending on the thickness of the fillets...bake anywhere between 15-20 minutes.  A  whitish surface foam will appear and it can be checked for doneness by poking it while feeling a little resistance.  Make sure not to over bake.
4. While the fish is baking, the side dish can be prepared.  Mix all the above (side dish) ingredients at once and then combine with the hot, boiled potatoes.  Cover the mix and wait to serve it with the Salmon.  
5. With a thin metal spatula, gently ease the salmon filet from its skin and serve with the side dish and enjoy.





Make the month of February an important reminder that eating well...
does not have to be a punishment to not having that unhealthy, although desirable meal. 
  
Make Omega-3 your best friend.

Have a wonderful week and make sure to live life to its fullest.

Ciao for now and flavourful wishes,
Foodessa


Comments or suggestions ... write me :o)
Claudia at:  foodessa [at] gmail [dot] com


Go HERE for more SAVOURY creations.


Please take note on how I bake and cook...
Here’s a 101 of sorts to make sure that there are no disappointments when trying my creations.  
Also...just so you know...feel free to increase the salt and sweet factor since I'm not high on either of them ;o)

. Use DRY cup measurements for...you guessed it...all DRY ingredients.
Anything DRY gets measured by spooning the overfilled ingredient (never shake the cup) and then level off with a flat edged tool.  Exception...Brown sugar should be packed in and leveled.
. Use LIQUID cup measurements for...all LIQUIDS that cannot be leveled like for example butter, yogurt...etc.  Measure the liquids at eye level to avoid overdoing what the recipe truly needs.
OVENS are unfortunately not created equal.  Mine is so old that it has reached many degrees off it's norm.  It's really worth investing a few dollars to test yours with an appropriate oven thermometer.  You'd be surprised how many ovens I've heard about not being where they should have been.  Before you lose any more ingredients and much time preparing a new recipe...run to the store...you'll thank me later. 

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