Salmon ~ Super Seafoods

"King" of the Cold Waters

Delicious with exceptional nutritional value found in few other foods (omega 3 fatty acids).

The lovely pink-hued ocean swimmer can be served in a variety of ways.

And is always a favorite among fish lovers and enjoyed even by those who are not always fond of fish.

The season for the different species, ranges from early summer to late fall.

However, the increased production of the farm raised variety has made it available fresh in local supermarkets year round.

This "King" of the cold water fish are incredible.

In that they travel thousands of miles throughout their life cycle and within two to five years.

Return to the very location where they were born to spawn and then die.

Their specific characteristics and life cycles vary with each species.

Their flesh ranges in color from pink to red to orange with some varieties richer in important omega 3 fatty acids than others.

For example, Chinook and Sockeye are a fattier fish than pink and chum and contain great amounts of healthy omega 3 fatty acids.

Health Benefits

Let's start makes you pretty!

One of the best known sources of skin beautifying Omega-3 fatty acids.

It's because of this that wild-salmon reduces inflammation more effectively than almost any other food.

It enhances radiance and reduces wrinkles and puffiness.

(You can also try Mackerel and Sardines.)

This super seafood is low in calories and saturated fat.

Yet high in protein and a unique type of health-promoting fat, the omega-3 essential fatty acids.

As their name implies, essential fatty acids are essential for human health.

But because they cannot be made by the body, they must be obtained from foods.

Fish contain a type of essential fatty acid called the omega-3 fatty acids.

Wild-caught cold water fish, like this super seafood, are higher in omega-3 fatty acids than warm water fish.

In addition to being an excellent source of omega-3s, they're an excellent source of selenium.

A very good source of protein, niacin and vitamin-B12, and a good source of phosphorus, magnesium and vitamin-B6.

Help Prevent & Control High Blood Pressure

Individuals whose diets provide greater amounts of omega-3 fatty polyunsaturated fatty acids have lower blood pressure than those who consume less

Protection Against Stroke

Eating fish, such as salmon, as little as 1 to 3 times per month may protect against ischemic stroke (a stroke caused by lack of blood supply to the brain).

Eating Fish Daily Provides Substantially More Protection Against Heart Attack

While as little as a weekly serving of fish lowers risk of ischemic stroke.

Enjoying a daily serving omega-3-rich fish provides significantly greater reduction in the risk of coronary heart disease.

Than eating fish even as frequently as a couple of times a week.

Eating fish rich in omega-3s is so beneficial because these fats:

*** lower the amount of lipids (fats such as cholesterol and triglycerides) circulating in the bloodstream.

Decrease platelet aggregation, preventing excessive blood clotting.

*** inhibit thickening of the arteries by decreasing endothelial cells' production of a platelet-derived growth factor (the lining of the arteries is composed of endothelial cells).

Increase the activity of another chemical derived from endothelial cells (endothelium-derived nitric oxide), which causes arteries to relax and dilate.

*** reduce the production of messenger chemicals called cytokines, which are involved in the inflammatory response associated with atherosclerosis.

Omega 3s Help Prevent Obesity & Improve Insulin Response

Salmon is particularly beneficial not just for women with type 2 diabetes.

But for men with this condition as well, due to its high content of omega 3 fats.

Reduce Risk of Macular Degeneration

A diet high in omega-3 essential fatty acids, especially from fish such as this one.

Offers significant protection against both early and late age-related macular degeneration

Fend Off Dry Eyes

Dry eye syndrome (DES) afflicts more than 10 million Americans.

Artificial tears offer only temporary relief.

Expensive prescription drugs promise help, but at the cost of potentially serious side effects.

Women whose diets provided the highest amounts of omega-3 fatty acids had a 17% lower risk of dry eye syndrome.

Compared with those consuming the least of these beneficial fats.

In contrast, a diet high in omega-6 fats, but low in omega-3s, significantly increased DES risk.

Protection Against Sunburn

Another benefit of omega-3s anti-inflammatory effects may be their ability to protect our skin against sunburn, and possibly, skin cancer.

Food for Better Thought

Cold-water fatty fish like this super seafood have often been thought of as a "brain food."

Not only because of their ability to navigate hundreds of miles to return to their birthplace to spawn.

But because of their high concentration of omega-3 fats.

The human brain is more than 60% structural fat.

For brain cells to function properly, this structural fat needs to be primarily omega-3 fats such as the EPA (eicosapentaenoic acid) found in this fish.

This is because the membranes of all our cells.

Including our brain cells or neurons, are primarily composed of fats.

Cell membranes are the gatekeepers of the cell.

Anything that wants to get into or out of a cell must pass through the cell's outer membrane.

And omega-3 fats, which are especially fluid and flexible.

Make this process a whole lot easier.

Thus maximizing the cell's ability to usher in nutrients while eliminating wastes.

Definitely a good idea, especially when the cell in question is in your brain.

Lower Your Risk of Leukemia, Multiple Myeloma, & Non-Hodgkins Lymphoma

Fishermen have, in epidemiological studies.

Been identified as having a lower risk of leukemia, multiple myeloma and non-Hodgkin lymphoma.

An occupational benefit that researchers thought might be due to the fact that they eat more fish.

Now, a Canadian study suggests that persons whose diet includes more weekly servings of fresh fatty fish.

Have a much lower risk of these three types of cancer.


While these super fish are born in fresh water.

They spend a good portion of their lives in the sea.

Only to navigate hundreds of miles to return to their birthplace in order to spawn.

It's no wonder that these smart and intuitive fish are considered a "brain food."

They are usually classified either as Pacific (Oncorhynchus family) or Atlantic (Salmo family), according to the ocean in which they are found.

There is just one species of Atlantic.

While there are five species of Pacific, including Chinook (or king), Sockeye (or red), Coho (or silver), Pink and Chum.

Norwegian salmon, a popular type often offered on restaurant menus.

Is actually Atlantic salmon that is farm-raised in Norway.

The characteristics of this super seafood vary with the species.

Their colors range from pink to red to orange.

In addition, some are richer and fattier than others.

As mentioned, Chinook and Sockeye are fattier fish than pink and chum.


Like other fish, in addition to being consumed fresh.

Preservation techniques such as smoking or salting were used to preserve the salmon.

The smoked variety is still considered traditional fare in the cuisines of Scandinavia and the Russian Federation.

Much of this fish available in today's market comes from the waters of Alaska, the Pacific Northwest, eastern Canada, Norway and Greenland.

How to Select & Store

Salmon is sold in many different forms.

Fresh is available whole or in steak or filet form.

It's also available frozen, canned, dried or smoked.

Eating wild salmon is one of the best ways to get important omega-3 fatty acids into your diet.

Omega-3s offer protection against heart attack and stroke.

As well as cancer and inflammatory diseases such as rheumatoid arthritis.

However, how you store and cook your fish can affect these essential nutrients.

Which can be destroyed by exposure to air, light and heat.

Freezing this and other seafood, as well as avoiding certain cooking methods (like deep-frying, blackening or sautéing at high temperatures).

Will cause minimal loss of the health-protective omega-3 fatty acids they contain.

The best way to preserve omega-3s in salmon is to bake, broil, poach.

Steam or grill them just to the point of done-ness that you prefer.

Being careful never to overcook the delicate flesh.

Whenever possible, choose wild rather than farm raised.

Farms Kill Wild Salmon, Studies Show

New research, from the University of Alberta, Canada.

Has established that sea lice from farms kill up to 95% of juvenile wild salmon that migrate past them.

Adults are the primary hosts of sea lice.

In natural conditions, adults are located far offshore when the juveniles are migrating out to sea.

But fish farms put adult salmon in pens along the migration routes of juveniles.

Producing a cloud of sea lice through which the juveniles must migrate.

Since juveniles are only one to two inches long.

It takes just one or two sea lice to kill a juvenile pink or chum salmon.

Choose Sockeye for Maximum Vitamin-D

Vitamin-D is essential for healthy bones and teeth.

And its deficiency has been linked to increased risk of multiple sclerosis, depression and cancer.

Our skin cells produce vitamin-D when exposed to sunlight.

But persons living in more northern geographical areas, such as the Pacific Northwest or New England in the United States.

Persons getting very little sunlight due to indoor jobs or personal habits.

Including constant use of sunscreen, and persons with naturally darker skin, are at risk for vitamin-D deficiency.

Choosing a diet amply supplied with the foods richest in vitamin-D can help.

And where fish are concerned, the best source of vitamin-D is sockeye salmon.

Sockeye are an exceptionally rich source of vitamin-D: a 4-ounce serving of baked or broiled sockeye provides 739.37 IU of vitamin-D.

The same 4-ounce serving of Chinook, another excellent source of vitamin-D, supplies 411 IU.

Tips for Preparation:

Try to buy a whole side, or filet that's from the thickest part of the fish.

Skin the fish and remove the bones before cooking if possible.

This can be done easily.

When removing the bones, pull them out 1 at a time going with the grain of the fish.

A Few Quick Serving Ideas:

Combine left-over cold salmon with greens and vegetables for a delicious salad.

For a twist on scrambled eggs, combine eggs with lox (smoked salmon) and onions, a classic NY delicatessen breakfast favorite.

Serve seared, or broiled over whole wheat pasta.

Top with a sauce made with olive oil, dill weed, lemon peel, scallions and black pepper.

For a healthy appetizer, serve smoked salmon on a platter with onions, capers, lemon wedges and mini rye bread slices.

Quick broil this super seafood and top with a honey, mustard sauce.

Nutritional Profile

Salmon is an excellent source of omega-3 fatty acids, vitamin-D, and selenium.

It's also a very good source of protein, niacin and vitamin-B6 and a good source of phosphorus, magnesium and vitamin-B12.

So, now that you're an expert on this "King" of the cold water fish.

You might be wondering what to have for dinner this evening, might we suggest...

Salsa-Roasted Salmon

Fire up the food processor, add a few simple ingredients.

And you’ve got a vibrant-tasting salsa in minutes.

Other fish and even chicken or turkey could stand in for this recipe.

Adjust the roasting time accordingly.

Makes 2 Servings


1 medium plum tomato, roughly chopped

1/2 tsp. chili powder

1/2 small onion, roughly chopped

1/4 tsp. ground cumin

1 clove garlic, peeled and quartered

1/4 tsp. salt

1 small jalapeno pepper, seeded and roughly chopped

2-3 dashes hot sauce

1 tsp. cider vinegar

8 oz. center-cut salmon fillet, skinned and cut into 2 portions


1. Preheat oven to 400°F.

2. Place tomato, onion, garlic, jalapeño, vinegar, chili powder, cumin, salt and hot sauce to taste in a food processor.

Process until finely chopped and uniform.

3. Place salmon in a medium roasting pan; spoon the salsa on top.

Roast until the salmon is just cooked through, 12 to 15 minutes.

Make Ahead Tip: The salsa (Step 2) will keep, covered, in the refrigerator for up to 1 day.

Nutritional Information:

per serving

Calories: 229

Fiber: 1 g

Fat: 13 g

Saturated Fat: 3 g

Carbohydrates: 4 g

Protein: 23 g

Sodium: 376 mg

Cholesterol: 0.067 g

Potassium: 548 mg

Nutrition Bonus: Selenium (60% daily value), Vitamin-C (20% dv),  Potassium (16% dv), Vitamin-A (15% dv).

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