May Food of the Month- SALMON!

May’s Food of the Month is the delicious Salmon!

Salmon, and other cold-water fish like tuna, mackerel and sardines, are considered a good source of protein and healthy omega 3 fatty acids. These beneficial fats (DHA  and EPA) are believed to contribute to heart health, brain function and reduced inflammation. New evidence suggests omega 3 fats may also be protective against several types of cancer, Alzheimer’s disease, asthma, diabetes and some forms of autoimmune disease.

Besides protein and omega 3 fats, salmon also provides a good source of vitamin D, often deficient in those who live in higher latitudes like Oregon, and B12, important for nerve and muscle function. There are several species of salmon including Chinook, sockeye, coho and pink. Salmon can be found as steaks or fillets, fresh, frozen, canned or smoked.  Salmon flesh is usually pink but can range from red to orange and lightens slightly after being cooked. Fresh fish should be free of any fishy smell.

The easiest way to cook salmon is to bake it in the oven. Preheat oven to 400° and line baking dish with foil and spray lightly with nonstick cooking spray. Fillets come with the skin attached on one side. Place skin side down in pan and pat dry. Drizzle or brush with olive oil and sprinkle with your favorite seasonings. Bake 10-12 minutes for every inch thick (more for multiple steaks) until they reach an internal temperature of 145°. Properly cooked salmon will flake when broken with the fork. Remove skin and serve with a squeeze of lemon juice.

Here’s a tasty Salmon Burger & Sauce Recipe to try!

Ingredients for Burgers:

  • 12 oz. wild-caught salmon, baked and chopped 
  • 1/2 lemon, juiced  (~2 Tbsp.) + ½ tsp. lemon zest
  • 1 small shallot, minced (may substitute 2 cloves garlic, minced)
  • 2 green onions, sliced
  • 1 Tbsp. fresh dill, chopped (may substitute 1 tsp. dried dill)
  • 2 tsp. Dijon mustard
  • ¼ tsp. salt
  • ¼ tsp. pepper
  • 2 eggs
  • 1/4 cup almond flour
  • 1 Tbsp. coconut oil

For the Avocado Garlic Sauce:

  • 1 medium avocado, halved and pit removed
  • 1/4 cup extra virgin olive oil
  • 1/2 lemon, juiced
  • 1 tsp. Dijon mustard
  • 1 Tbsp. fresh dill (may substitute 1 tsp. dried dill)
  • 2 garlic cloves, minced
  • ¼ tsp. salt
  • 1/8 tsp. pepper

Instructions for Burgers:

  1. Combine all of the salmon burger ingredients, except the coconut oil, in a large bowl and mix well. If mixture is pretty wet, add additional almond flour 1 Tbsp. at a time.
  2. Form into 6-8 patties. Patties easily fall apart until they are cooked. Handle with caution.
  3. Heat coconut oil on a griddle or pan to medium-high heat.
  4. Once hot (oil must be hot), carefully add burgers to pan and cook for 5-6 minutes on each side or until cooked through. Patties should sizzle when added to pan.
  5. To serve, top with 1-2 Tbsp. avocado garlic sauce and tuck into a lettuce wrap if you wish.

For the Avocado Garlic Sauce:

  1. In a food processor or blender, combine all of the ingredients and process until smooth.