Wellness Weekly

By Sandy Considine

Salmon makes almost every “superfood” list out there, and it deserves its spot!

Wild salmon has more vitamins, minerals, and anti-inflammatory benefits.

Wild-caught salmon has fewer calories and half of the amount of fat than farmed salmon, which contains more saturated fat and contaminants.

Because of the salmon’s natural diet, it contains an antioxidant called astaxanthin, which gives the meat a beautiful dark pink to red color.

And although wild-caught salmon costs a bit more than farmed salmon, it’s worth it!

Thanks to its nutrients, particularly the combination of omega-3 fatty acids and potassium, salmon has a lot of health benefits including:

Reduce artery inflammation
Lower cholesterol levels
Reduce blood pressure
Prevent excess fluid retention
Improve brain function
May benefit weight management
Boost mood
Support hair and skin health
Support bone health

Here are some great salmon recipes for you to enjoy!

Air Fryer Salmon
4, 5-oz wild-caught salmon fillets, around 1-1/12-inches thick
2 Tbsp avocado or olive oil
1 Tbsp smoked paprika
1 Tbsp garlic powder
1 Tbsp onion powder
1 Tbsp dried oregano
Sea salt and ground black pepper, to taste.
Fresh parsley or cilantro, chopped to garnish fresh lemon or lime wedges.

Instructions
If using frozen salmon fillets, allow them to thaw completely in the fridge before preparing this recipe.
Remove your salmon fillets from the fridge 30 minutes prior to cooking. They will cook more evenly (read: moist & juicy without overcooking) If they are not straight out of the fridge cold.
Blot your salmon lightly with a paper towel to remove excess moisture.
Place them in a shallow dish and rub evenly with all the seasonings and oil. Be sure to rub all sides of your fish, to get them coated well.
Preheat your air fryer to 390 degrees. Air fry your salmon for 8-10 minutes, or just until golden and flaky throughout.

Easy Salmon Tacos
Ingredients
2 lb boneless salmon filets, cut into bite-sized cubes
2 Tbsp chili powder
1 Tbsp ground cumin
1 Tbsp smoked paprika
Sea salt and ground black pepper, to taste
2 Tbsp avocado oil or olive oil
Corn tortillas for serving
Lime Wedges for serving

Pico de Gallo:
4 large tomatoes, diced
1 jalapeño, seeded and finely diced
1 red onion, finely diced
1 bunch of fresh cilantro, finely chopped
1 fresh lime, juiced
Sea salt and pepper to taste

Instructions
Preheat your oven to 450 degrees f. and line a baking sheet with parchment paper.
Place the salmon pieces onto your prepared baking tray and sprinkle with all the seasonings. Drizzle with the oil and toss well to coat all sides, then arrange the pieces so they all have space on the sheet pan.
Roast for 10-12 minutes, or until the salmon starts to brown and flakes easily.
Meanwhile, in a medium bowl, toss all of your Pico ingredients together. Taste and add more of what it needs to make it just perfect for your taste.
To assemble your tacos, add salmon pieces to your tortillas, then top with fresh Pico as desired.
Serve with a squeeze of lime juice and enjoy!

Zesty Lemony Salmon Salad
1-1/2 lb salmon filets
2 large fresh lemons, zest and juice of
1/3 cup extra virgin olive oil or light tasting avocado oil
Sea salt and ground pepper, to taste
2 Tbsp raw honey or pure maple syrup
2 Tbsp Dijon mustard
2 large heads of romaine lettuce, chopped
1 bunch fresh cilantro, chopped
2 large cucumbers, sliced
1 red onion, halved and thinly sliced

Instructions
Pat your salmon dry using a paper towel. Set aside on the counter for 10 minutes or so to come closer to room temp.
Meanwhile, prepare your zesty dressing:
In a small bowl, whisk your freshly squeezed lemon juice, lemon zest, oil, sea salt, pepper, raw honey/maple syrup, and Dijon until well combined.
Pour about 1/3 of this dressing over your raw salmon and rub it on all sides to coat well.
Reserve the remaining portion of your zesty dressing mixture to use as salad dressing, making sure it doesn’t touch the raw fish.
Preheat a large skillet to medium-high before adding the fish.
Cook your salmon filets around 5 minutes per side until golden and flaky, flipping once. Actual cooking time will vary depending on the thickness of your fish.
Meanwhile, in a large bowl add your chopped lettuce, cilantro leaves, cucumber, and onion. Drizzle with the reserved dressing and toss.
Top your salad with cooked flaky salmon and serve immediately.

Roasted Salmon Bites
Ingredients
1 lb skinless boneless salmon filets, cut into 1-inch cubes
2 tsp cumin
2 tsp smoked paprika
2 tsp garlic powder
2 tsp onion powder
1/2 tsp sea salt
1 Tbsp GF flour, Arrowroot powder, or cornstarch
1 Tbsp avocado oil, or olive oil
2 green onions, sliced on diagonally
Chopped fresh cucumber, for serving

Cilantro-yogurt sauce:
1 bunch of fresh cilantro leaves, roughly chopped
1 cup plain Greek yogurt or unsweetened coconut yogurt
1 clove of fresh garlic, peeled
1 Tbsp fresh lemon or lime juice
Sea salt and ground pepper, to taste

Instructions
Preheat your oven to 400 degrees f. and line a large sheet pan with parchment paper.
Pat your salmon pieces with paper towels to remove excess moisture, this will ensure that your salmon bites will get nice and crispy.
Place your salmon pieces on the prepared sheet pan.
Sprinkle them with all the seasonings, Arrowroot/flour, and drizzle with the oil.
Using your clean hands, toss the salmon well to evenly coat the pieces in the spices on all sides.
Arrange them in a single layer without overlapping, then roast in your preheated oven for 10-12 minutes, or just until golden and flaky.
Alternatively, air fry your salmon bites. Place the salmon pieces into your air fryer basket and cook for 8 minutes at 390°F flipping over halfway through
Meanwhile, in a small food processor, add all your cilantro-yogurt sauce ingredients. Blend until smooth.
Garnish your roasted salmon bites with green onions and serve next to the cilantro-yogurt sauce and chopped cucumber, if desired.

Please feel free to email on what you what to know about for a future article at
sandra.considine@yahoo.com