Nourish Your Life

Wild or farm-raised salmon? That is the “talk of the town” in the health conscious circle these days. Does one taste better than the other? Some people say “YES” others say “no”, most people cannot tell the difference. The two types are quite controversial, despite your preference in taste. There is a great website that discusses the controversy between wild vs farm-raised salmon. Check it out and then YOU decide. Now, let’s consider the health benefits.
Wild salmon (or) Alaskan halibut, canned albacore tuna, sardines, herring, trout, sea bass, oysters, clams.
They contain: Marine derived omega-3, B vitamins, Selenium, vitamin D, potassium, protein.
Servings: Two-four times a week.
Benefits: heart health, control hypertension, reduce risk of cancer, prevent age-related macular degeneration, anti-inflammatory, mitigates (makes less severe) auto-immune diseases, relieves depression and other mental health problems.
Quinoa-crusted Salmon
Makes four (4) servings
Preheat oven to 375 degrees
Ingredients
1 cup water
½ cup quinoa
2 teaspoons olive oil
¼ cup finely chopped onion
¼ cup finely chopped sweet red pepper
1 egg white slightly beaten
4 salmon fillets (about 3 oz each)
Sprigs of fresh dill
Directions
1. Rinse quinoa before cooking to remove the coating of a bitter substance called saponins.
2. Bring water to a boil
3. Stir in quinoa, cover, reduce heat and simmer for 10-15 minutes or until wall water is absorbed.
4. While quinoa is cooking, sauté onion and red peppers in olive oil, just until soft.
5. Combine with cooked quinoa.
6. Dip salmon into egg white and dredge in quinoa mixture.
7. Bake at 375 degrees for 10-20 minutes or until fish flakes easily.
8. Garnish with sprigs of fresh dill.
9. ENJOY!
Suggestion: Serve with Mango-salsa, purchase from the store or home-made.
Nutrition facts:
1 fillet = 300 cal, Protein = 30 grams, Carbs = 16 grams, Fat = 15 grams

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