Healthy Salmon | 3 Ways

Healthy Salmon | 3 Ways

If you value sustainability in the kitchen, you would know that some of the seafood with the least environmental impact includes – Mussels, Salmon, Dungeness Crab, Mackerel, and Striped Bass. Our favorite amongst them is Salmon and we would encourage you to add some heart-healthy salmon into your meal plan. Here are 3 easy ways to prepare this healthy and sustainable, omega-3-packed fish that’s perfect for a weeknight or weekend meal.

1. Pan Seared Alaskan Wild Salmon

4 wild salmon fillets
2 tablespoons lemon juice
2 teaspoons olive oil
2 oranges, peeled, and segmented, plus 2 tablespoons fresh orange juice
1 small fennel bulb (stalks removed), halved lengthwise, cored, and thinly sliced crosswise
1/4 cup pitted green olives, halved
Kosher salt and ground pepper

In a medium bowl, combine orange segments and juice, fennel, olives, lemon juice, and 1 teaspoon oil; season with salt and pepper, and toss gently. Set aside.

In a large nonstick pan, heat the remaining teaspoon of oil over medium. Add salmon, flat side down; cook until browned, about 3 minutes. Turn salmon; cook until opaque throughout, 1 to 3 minutes more. Serve salmon topped with orange mixture.

Substitutes: If you can’t source Salmon easily then you could try the same recipe with Rohu, Barramundi (bhetki), or Mackerel.

Leftovers: You could use the leftover salmon the next day to make a Salmon-Potato bake. All you need to do is layer chunks of cooked salmon fillet together with sliced potatoes, throw in some frozen peas, pour on cream, and top it up with Parmesan.

Wild Alaskan Salmon
Pan-Seared Wild Alaskan Salmon

2. Baked Salmon

1 large salmon fillet
Salt to taste
Freshly ground black pepper
6 tbsp. butter, melted
2 tbsp. honey
3 cloves garlic, minced
1 tsp. chopped thyme leaves
1 tsp. dried oregano
2 lemons, thinly sliced
Chopped fresh parsley, for garnish

Preheat oven to 350°. Line a large rimmed baking sheet with foil and grease with cooking spray/olive oil. To the center of the foil, lay lemon slices in an even layer.
Season both sides of the salmon with salt and pepper and place on top of lemon slices.
In a small bowl, whisk together butter, honey, garlic, thyme, and oregano. Pour over salmon then fold up foil around the salmon. Bake until the salmon is cooked through, about 25 minutes. Switch the oven to broil, and broil for 2 minutes, or until the butter mixture has thickened.
Garnish with parsley before serving.

Baked Salmon
Baked Salmon

3. Smoked Salmon Smorrebrod

Believed to be invented in the 19th century, Smørrebrød (pronounced Smuhr–bruth), this popular Danish snack translates to an open-face sandwich made with buttered rye bread and usually topped with smoked salmon or roast meat (especially when it is consumed during the holidays)

Where did it come from? Denmark, but widely consumed in all Scandinavian countries

Perfect for – a light lunch, an evening snack, a dinner appetizer, or, when cut into smaller squares, an impressive hors d’oeuvre. Also, kids will love these in their lunchboxes.

Prep + Cooking time: 30 minutes. But if you make the dressing the night before, then it should take about 10 mins to assemble.

Recipe: As we continue our series of healthy and immunity-boosting recipes, today TFN presents the recipe of a healthy snack featuring the superfood ‘Salmon’ that contains omega-3 fatty acids, which help control inflammation in your body.

Smoked Salmon Smorrebrod (for 4 foodies)

Equipment required: One small bowl

What your fridge should have: salmon, radish, lemon, crème fraîche, yogurt

Ingredients (how much)

2 teaspoons fresh lemon juice
3 tablespoons crème fraîche
1 1/2 tablespoons of Icelandic or Greek yogurt
1 tablespoon finely grated fresh horseradish
Pinch of sugar
Kosher salt
Unsalted butter, softened, for spreading
4 slices of dense rye bread
1/2 pound sliced smoked salmon that you could purchase from Amazon
Salt and Pepper
For the garnish: 1/2 an onion thinly sliced with canned pickles that you can buy on here.


1. To prepare the horseradish cream, in a small bowl, mix the crème fraîche with the yogurt, horseradish, sugar, and 2 teaspoons of lemon juice. Season the horseradish crème with salt.

2. Spread butter on the rye bread and arrange the smoked salmon on top. Add a dollop or two of horseradish crème on the salmon. You may garnish with pickles and onions. Sprinkle salt and pepper and serve.

Best accompaniments – A side of salad made with fresh local produce. We would recommend the Waldorf salad.

Substitutes: Any variety of White radishes may be used instead of horseradish.

Leftover Grilled Salmon or leftover Roast Turkey or Chicken (from a traditional holiday dinner)

Salmon Smorrebrod
Salmon Smorrebrod

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