Heart Health Month – Salmon
To celebrate February being Heart-Health Month and March Nutrition Month, I wanted to provide you a delicious, mouth-watering recipe from yours truly.
Wild-caught, not farmed, salmon is one of the more nutritious foods this wonderful planet provides for us. High in anti-inflammatory omega-3 fatty acids, regularly consuming salmon can help reduce systemic inflammation and minimize your risk of cardiovascular concerns, such as atherosclerosis, hypertension and stroke.
How much salmon should one consume, you ask? About 3-4 ounces of salmon 2-3 times per week depending upon the individual.
Use this recommended serving size as a side dish to your favorite vegetables to provide your body with a balance of nutrients and health promoting fiber. Nutrient-dense foods allows your body to ward off disease and function more optimally mentally, physically and emotionally – giving your body the tools to enjoying life to its fullest.
Sautéed Salmon Recipe
Serves 2 people
Ingredients (amounts are estimates):
- 2 x 4-ounce Wild-caught Salmon filet
- 1 tablespoon Extra Virgin Olive Oil (EVOO)
- 3 tablespoons onion
- 3 tablespoons Parsley, finely chopped
- 3 tablespoons Cilantro, finely chopped
- 3 tablespoons Horseradish, freshly grated (or more if you’d like)
- 3 teaspoons Ginger, freshly grated or 1 teaspoon powdered ginger
- Few pinches of Himalayan Sea Salt
- 20 rotations of Black Pepper, freshly ground
- 1 lemon, freshly squeezed
- ¼ cup chopped walnuts (if nuts don’t work for you, just eliminate)
Instructions:
- Marinate salmon in olive oil, 2 tablespoons parsley, 2 tablespoons cilantro, 2 tablespoons horseradish, 2 teaspoons ginger, salt and pepper.
- Turn heat on low add a little olive oil and 2 tablespoons of onion to the warm pan.
- When onions are slightly translucent (not brown) turn heat up to medium and place salmon and marinade face down in pan. Sauté face down for about 6 minutes, then flip over and cook skin down for an additional 3 minutes. Salmon should be moist and have a light pink color all the way through.
- Transfer salmon to a plate and garnish with remaining onion, parsley, cilantro, horseradish, ginger and walnuts. Squeeze lemon over all aspects of the salmon.
- Serve about 2-4 ounces per person and enjoy with vegetables of your choice!
Be sure to listen to your body to see if you have any unwanted signs and symptoms. Address your health concerns with a qualified functional nutritionist that can help you reach your health concerns more quickly and efficiently. After all, the food and lifestyle choices we make daily have profound impacts on our genes, hormones, gut function and health of the body.
Warmly,
Stacy
