Catch all the reasons why Salmon is KING!
Lots of good information here….
Eating two or three servings of fish a week is a simple way to improve your
health and stave off certain illnesses and diseases. Salmon is one of the most
nutritious types of fish to add to your diet. It supplies iron, zinc, niacin,
vitamin B6 and vitamin B12, in addition to a whole host of other nutrients
you need for good health.
Selenium is a mineral that keeps your thyroid working properly and boosts
the health of your immune system. It also works as an antioxidant, which
means that it destroys free radicals — harmful chemicals that are produced
by your body in response to aging, pollution and other environmental
contaminants. You need 55 micrograms of selenium each day. A 3-ounce
serving of pink salmon contains about 44 micrograms of selenium.
Phosphorus is a mineral that works alongside calcium to build and maintain
your bones and teeth. It also plays a role in the function of your kidneys,
heart and nerves. You need 700 milligrams of phosphorus a day. A 3-ounce
serving of wild Atlantic salmon contains 218 milligrams.
You need 4,700 milligrams of potassium a day to support the function of your
muscles and to keep your heart beating normally. Potassium also promotes
healthy digestion and a strong skeleton. Salmon supplies a good amount of
this essential mineral.
Because salmon is an ocean animal, it naturally contains a small amount of
sodium. Pink salmon contains the most with 343 milligrams per 3-ounce
serving. A 3-ounce serving of wild Atlantic salmon has 48 milligrams. Three
ounces of sockeye salmon has 114 milligrams of sodium. You need some
sodium in your diet to keep your nervous system working well
Salmon is a source of unsaturated fats — healthy types of fat that help protect
your health — called polyunsaturated fats and monounsaturated fats. Both
kinds of healthy fats help normalize your heartbeat and ease inflammation.
A 3-ounce serving of wild Atlantic salmon supplies 4.9 grams of
Salmon contains a specific type of unsaturated fat called omega-3 fatty acids.
Omega-3 fatty acids lower your risk of dying from heart disease, according to
Mayo Clinic. The omega-3 fatty acids in salmon help keep your heart healthy
by protecting the health of your blood vessels. They help lower triglycerides,
reduce your blood pressure and prevent blood clots, effects that go a long
way toward protecting your heart.
These are just skimming the service…besides being absolutely delicious,
it is one of the best things that you can eat.
Salmon Stir Fry
12 oz. salmon fillet or chicken breasts
Preheat oven to 350°. Place salmon in baking dish and baste with
1/3 c. of Ginger Glaze. Cover with foil and bake for 30 minutes. Set aside.
Stir Fry Vegetables:
2-3 tsp. toasted sesame oil
3 c. cooked sticky rice
½ white onion, chopped
1½ c. broccoli florets
1 c. sugar snap peas
¾ c. mushrooms, sliced
1/3 c. chicken broth
½ yellow, red and orange bell peppers, chopped
Begin by drizzling frying pan with toasted sesame oil. Heat until the rice pops when put in the pan.
Fry rice until it is slightly browned on edges for about 3 to 4 minutes. Place on platter and cover.
Drizzle frying pan with ½ tsp. of sesame oil. Sauté chopped onion for 1 to 2 min. Add sliced
mushrooms and sauté until the mushrooms are brown on the edges. Spread on top of rice and
cover. In the same pan drizzle ½ tsp. sesame oil and lightly fry broccoli florets. Pour in 1/3 c. chicken
broth and quickly cover with lid so that broccoli will steam.
When the water is absorbed place the broccoli on the rice, onions and mushrooms. Drizzle
the same pan with ½ tsp. sesame oil and stir fry the sugar snap peas and chopped peppers.
Sauté for 2 minutes, only to heat, so they will remain crisp. Add to rice and vegetables. Top
with the salmon fillet. Finish with ½ c. of warm Ginger Glaze.
1 c. soy sauce
½ tsp. kosher salt
1 c. rice vinegar
½ tsp. coarse black pepper
1/3 c. sugar
½ tsp. toasted sesame oil
2 tsp. toasted sesame seeds
2½ inch fresh ginger root, peeled and minced
Combine all ingredients in a saucepan and simmer for 2 to 3 minutes.
Excerpt From: Michelle Huxtable, “The Gathering of Friends.” iBooks.