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Heart-Healthy Salmon Facts and Recipes

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Salmon is one of the most nutritious foods on the planet, as it is full of nutrients, vitamins, and high in protein. Continue reading to learn a few more facts about salmon, and a few recipes to try this spring and summer!

Health Benefits Of Salmon

  • Salmon is one of the best sources of omega-3 fatty acids, which are beneficial for decreasing inflammation, lowering blood pressure, and reducing the risk of cancer.

  • Salmon is also a great source of protein, with 22 to 25 grams of protein per 3.5-ounce serving.

  • We’ve all heard that bananas are a great source of potassium, but did you know that salmon actually contains more potassium? Potassium is important for controlling blood pressure and reducing the risk of stroke.

  • Salmon gets its red pigment from the antioxidant astaxanthin, which protects the brain and nervous system from inflammation.

Old Bay Spiced Salmon

If you’re from Maryland, you probably like to put Old Bay seasoning on as much food as possible. If so, this recipe is for you! For a recipe to serve four people, you’ll of course need Old Bay and four skin-on salmon fillets, along with one tablespoon of brown sugar, salt, ½ of a small head of red cabbage (very thinly sliced), ½ cup of packed fresh cilantro leaves, three green onions, (thinly sliced), and ¼ cup of white balsamic vinegar.

Combine Old Bay, brown sugar, and ½ teaspoon salt, then rub all over salmon fillets. Place the salmon skin side down on the foil-lined rimmed baking sheet, and broil on high 5 to 6 minutes. For the tangy slaw, simply toss the cabbage, cilantro, green onions, balsamic, and ¼ teaspoon of salt. Serve salmon on top of slaw, and enjoy!

One Pan BBQ Salmon

This recipe is perfect for those looking for a quick and healthy dinner, as it only takes 30 minutes and includes two very healthy foods- salmon and Brussels sprouts! For this recipe that 8, you’ll need two tablespoons of brown sugar, one teaspoon of garlic powder, one teaspoon of onion powder, one teaspoon of smoked paprika, two tablespoons of olive oil, 1 ¼ lbs of Brussels sprouts, and 3 ½ pounds of salmon.

Preheat oven to 450°F and line two large rimmed baking sheets with foil. In a small bowl, mix the brown sugar, garlic powder, onion powder, smoked paprika, and olive oil.

Trim the Brussels sprouts and place them on one baking sheet and toss with olive oil, salt, and pepper. Roast the sprouts for about five minutes. While the sprouts are roasting, cut the salmon into ten fillets and lay them skin-side-down on the other baking sheet. Brush the spice rub all over the salmon, and sprinkle with some additional salt.

Stir Brussels sprouts, then return to the oven. Add salmon to the oven and roast until sprouts are tender and salmon is just cooked through, or about 15 minutes.

Recipes from www.goodhousekeeping.com

Live a Healthy Lifestyle with Hearn Kirkwood

Hearn Kirkwood is a private Food Service Distributor that specializes in produce, meat, poultry, dairy, and fresh seafood in the Baltimore, Washington, and Virginia area. We have been servicing our valued customers for over 70 years, and we are dedicated to providing all of our customers with the freshest and tastiest products available at competitive prices (and delivered with unparalleled customer service). For more information, give us a call (410) 712-6000 or visit us online and on Facebook, Twitter, Google+, and LinkedIn!