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The Health Benefits of Wild Salmon

Let’s Get Wild – Salmon That Is

Salmon is good for you; wild salmon is better.

Isn’t it surprising that experts tell us wild salmon is better for us than farmed salmon? One would think that fish farmers could more effectively control growing conditions and keep out contaminants.

However just the reverse is true. Wild cold water salmon has fewer contaminants, especially mercury, plus it is lower in fat and higher in astaxanthin than farm-bred.

In my opinion, wild salmon also has more flavor. It is totally different fish from farm raised, with a different color, texture and flavor.

It is hard to describe the difference in taste - wild salmon is more flavorful, juicy and firm.

You can find wild- caught frozen Alaskan salmon fillets in most supermarkets' freezer section.

You should really give it a try. I don't think you'll ever switch back.

Salmon's Benefits

The list of benefits that salmon provides is a long one.

Everybody knows salmon is high in omega-3 essential fatty acids (EFAs).

Omega-3 EFAs are extremely good for your heart. They also protect against many diseases including certain cancers and even depression.

Studies show that people who don’t get enough omega-3 EFAs are significantly more likely to suffer from depression.

Omega-3 also "lubricates" the brains, keeping us alert and aiding memory as we age.

Salmon is the best dietary source of omega-3s. Trout and mackerel are also good; as is ground flaxseed which can be added to salads and yogurt.

If you can’t fit enough into your diet, consider Omega-3 supplements. The recommended dose is 1000 mg a day.

There is even more to like about salmon. It is high in vitamin B complex, vitamin D, astaxanthin and DMAE – two powerful antioxidants - calcium, selenium and zinc. If or when it is not available in your area, you can have wild-caught salmon shipped to you year round. Isn’t that good to know?

Jean’s Fave Salmon Recipe

Now that you know how healthy salmon is for you, let me share this recipe.

It’s one of my family’s favorites and has stood the test of time. We never seem to tire of it. In addition to all the health benefits of the salmon itself, the recipe is low in carbs.

Salmon Filet with Soy Glaze

Per serving: 311 calories; 16g total fat (3g saturated); 8g carbs

Six servings

• ¼ cup soy sauce
• 2 t. molasses
• 5 T. + 1 t. pancake syrup
• 2 lb. salmon filet with skin

Preheat oven to 450 degrees. Line baking pan with parchment paper.

Boil soy sauce, molasses and syrup in small pan over moderate heat to reduce to 1/3 cup (about 2-3 minutes). Reserve 1 ½ T. glaze for brushing after baking.

Place salmon, skin side down, on parchment. Pat dry. Brush generously with glaze.

Let stand 5 minutes; then brush again. Bake in middle of oven 10 minutes. Brush with glaze again and bake 3-5 minutes more.

Remove to serving platter and brush with reserved glaze.

More Ways to Get Wild

I mentioned above that you can have wild-caught salmon shipped to you when it’s not available locally.

However, you have other safe salmon options.

Canned or vacuum-packed smoked salmon is almost always wild-caught cold water salmon. Smoked salmon in a vacuum-sealed retort pouch, sometimes referred to as “canned fish without the can” can be kept at room temperature for up to seven years. Check the labels.

Here’s my favorite canned or smoked salmon entrée recipe. Smoked salmon lends a smoky flavor. The recipe is equally good with the lower calorie and lower fat canned salmon.

Creamy Salmon and Pasta

Canned per serving: 314 calories; 16g total fat (2g saturated); 17g carbs

Smoked per serving: 381 calories; 21g total fat (5g saturated); 17g carbs

Four servings

• 9 oz. linguine or penne
• 3 T. olive oil
• 12 oz. smoked salmon cut in chunks or strips or one-15 oz. can of pink salmon
• 1 c. + 2 T. evaporated skim milk
• 1 t. tomato paste
• 1 T. fresh or 1 t. dry chopped dill, divided (2/3, 1/3)
• ½ t. cayenne pepper

Cook pasta al dente; drain and reserve ¼ cup cooking liquid.

Heat olive oil in large skillet over medium heat. Add salmon and cook, stirring occasionally for 2 minutes.

Stir in milk and tomato paste. Cook 2 minutes more. Stir in 2/3 of the dill and the cayenne pepper.

Stir in the cooked pasta and reserved cooking liquid as needed for preferred consistency.

Spoon into serving bowls and sprinkle with remaining dill.

This article is for informational purposes only and is not meant to be taken as medical advice.

 

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