Go Wild! with a Salmon Recipe

A pharmaceutical company just recessed results on a trial using omega 3 fish oil showed promising results in reducing the risk for cardiac events. This is encouraging as fish oil is a much more benign way of reducing risk.

As a nutrition coach, my preference is always with the nutrients you obtain from food rather than pills. In the case of fish oil? You guessed it! Eat fish with omega 3 oils, with wild salmon being the most popular, followed by mackerel and sardines.

Avoid Farm Raised

When you shop for salmon, specify wild, not farmed. Here’s why:

  • They are often kept in crowded pens that foster disease

  • The crowded conditions changes the composition of the oil from omega 3 to omega 6.

  • They can infect wild fish populations that live nearby

  • They are often given antibiotics to combat these diseases

Benefits of Fish and Fish Oil

  • Excellent protein source

  • Excellent fat source

  • Lowers triglycerides

  • Tastes delicious

A Recipe for You

  • 1 tablespoon extra-virgin olive oil

1/4 teaspoon salt

  • 2 tablespoons fresh dill or parsley, chopped

  • 1 cup carrots julienned

1 cup zucchini, julienned

  • 1 cup asparagus tips

1 cup red bell pepper, julienned

  • 16-ounce wild salmon filet, cut into four 4-ounce pieces

  • 2 tablespoons

  • Dijon mustard

  • 4 large sheets of parchment paper

1. Heat oven to 400°.

2. Rinse salmon filets and pat dry. Spread Dijon mustard evenly over the top of each one with dill and parsley. 

3. Prepare 4 pieces of parchment. First, fold each piece of parchment in half. With scissors, cut the shape of half a heart from the folded side. (Remember the valentines you made in grade school?) Open the heart shape and, top with a salmon filet, and add the vegetables. Bring the sides of the heart over the fish and fold the edges together - starting at the top of the heart, overlapping the folded edge as you go. Fold the tip several times to secure it. 

4. Place the pouches in the middle of the hot oven and bake for 10 minutes. Serve immediately in the sealed pouches, opening them just before eating.