Go wild for salmon

Definitely Delicious

By Terri Windover, Connect Columnist

Salmon has been hailed as a super fish thanks to its high levels healthy omega-3 fatty acids. Omega-3s’ help boost HDL (good) cholesterol levels, reduce high blood pressure and prevent blood clotting. Salmon is also a great source of lean protein, which plays a role in the repair and maintenance of cells, plus helps keep blood sugar levels in a healthy range. All of these things lead us to a healthier version of ourselves.

I eat exclusively wild caught salmon. Just hold it up next to farmed salmon and the colour difference alone will shock you. Last time I checked, salmon didn’t eat pellets made from grains so… There are many varieties of wild salmon. What’s the best kind? It really depends on what nutrients you want.

Sockeye salmon has the most astaxanthin, vitamin D and cholesterol because sockeyes have an unusual diet of almost exclusively plankton. Their unique eating habits make them very difficult to farm, so sockeye salmon is basically always wild. It’s also very high in omega-3s. Sockeye does have a strong flavor so I prefer it smoked.

Chinook or King salmon has nearly twice as many omega-3s as any other salmon species. Chinooks live in deep, cold water. The extra omega-3s keep them warm and the fat stays liquid in their system and prevents them from freezing. I wish I had that ability in mid February.

Pacific Coho salmon is another option. It has the third-highest fat content of salmon, coming in behind Chinook and Sockeye. Coho also has a decent vitamin D content and a good dose of omega-3s. These are all excellent choices, as long as they’re wild-caught. Each has a certain taste. Try them all and see which one you prefer.

Give this recipe a try and let me know what you think by using the hashtag #definitelydeliciousymm for a chance to win a FREE custom Macro meal plan valued at $150.00. For this awesome recipe, and many others, plus free fitness tips and my rants and raves: visit www.terri-windover.com.

Salmon w/ Sweet & Spicy Orange Sauce

Sweet & Spicy Orange-Coconut Sauce:

• ½ cup fresh orange juice, from one large juicy orange
• ½ cup mirin
• 2 tsp soy sauce
• 2 cloves garlic, minced
• ¼ cup orange marmalade
• 1 tsp sriracha sauce
• 2 tsp lemongrass, finely chopped
• 2 Tbsp rice vinegar
• ½ cup shredded coconut
• 1 Tbsp red bell pepper
• 2 Tbsp fresh cilantro, finely chopped
• 1 Tbsp fresh chives
Pan-Seared Salmon:
• 1 Tbsp grapeseed oil
• 4 (6-oz) fillets salmon
• sea salt
• freshly ground black pepper


Sweet & Spicy Orange-Coconut Sauce:

1. Combine first 9 ingredients in a small sauce pan. Bring to a boil, then reduce to a stead simmer and cook for 10 minutes or until sauce is reduced to a about ⅔ cup.

2. Pour mixture through a fine mesh sieve. Push on solids with the back of a spoon to extract all of the delicious sauce. Rinse out pan and add sauce. Cover and set aside.


Pan-Seared Salmon:

1. Sprinkle salmon lightly with sea salt and generously with freshly ground black pepper.

2. Heat a large non-stick sauté pan over medium heat for 1-2 minutes or until hot. Add oil to pan and swirl to coat. When you see the oil shimmer just a bit, carefully add salmon (skin side up if your fillets have skin) and cook for 3 minutes or until golden brown. Gently flip with a flat bladed spatula and cook for another 3-4 minutes or until salmon feels fairly firm to the touch. If it’s still a bit soft, remove from burner and cover for a few minutes to finish cooking. Don’t overcook or it will be dry.

3. Transfer to serving plates. Heat sauce for a minute or until bubbly. Add red pepper, cilantro, and chives. Drizzle salmon with sauce and serve immediately.

-Connect Weekly-