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Salmon is a delicious richly flavoured fish.  There are several types of salmon native to the West Coast of British Columbia.  We get Coho, Pink, Chinook, Chum and Sockeye.

Buying and Storing Tips:

Fresh salmon should not smell fishy.  It should be kept cold so purchase it last when shopping.  If you aren’t going home right away store it on ice in a cooler.  A whole salmon should be stored buried in ice at the store and should have clear not cloudy eyeballs.

At home a salmon fillet should be stored in the coldest part of your refrigerator, ideally under ice, for no more than 2 days.  If you plan to keep it longer, wrap it tightly in moisture proof plastic and freeze it.  Thaw in the refrigerator overnight or in cold water.

5 Reasons to Eat Salmon.

1. Protein: Salmon is an excellent source of high quality protein. One 2.5 oz serving contains 20g of protein.  Protein is important for muscle building, tissue repair and enzyme production.
2. Vitamin D: One 2.5 oz serving of salmon provides almost 500 IU vitamin D.  Vitamin D is important for calcium absorption and bone health and has been shown to help reduce the risk of cancer. A deficiency of vitamin D has been shown to increase risk for heart disease and diabetes.
3. Omega-3 fats: Salmon are naturally low in saturated fats and an excellent source of omega 3 fats, a polyunsaturated fat which helps lower triglycerides, reduce platelet aggregation (stickiness of blood), and inflammation. Eating fish two to three times a week may help reduce your risk for heart attack, stroke, Alzheimer’s, depression and some inflammatory diseases.
4. DHA: One of the omega-3 fats in fish is DHA which is involved in brain nerve and visual development in the fetus and child. Babies breastfed by mothers that ate fish 2-3 times per week had higher IQ’s.
5. Selenium: Salmon is a good source of selenium providing almost 50% DRI in 2.5oz. Selenium is a potent antioxidant helping to neutralize free radicals and is important for immune function.

5 Ways to Cook Salmon

1. Poached: add lemon slices, pepper corns and thyme to water, bring to a boil, add salmon and simmer 20 minutes or until it flakes. This is a great low calorie way to cook salmon and then use it in other dishes where you will add more flavour such as salmon wraps or casseroles
2. Pan Fried: Add olive oil to your heated pan, season fish and cook 3 minutes per side, flipping once. This fish will have a crispy surface and tender centre
3. Baked: On a parchment lined cookie sheet cook salmon in 400 degrees oven for 10-12 minutes.
4. BBQ: Clean and oil your grill first. Preheat BBQ to medium high, season fish with salt and pepper (adding salt to the fish will help prevent sticking when cooking). Cook 4-5 minutes then flip when the fish appears to be releasing from the grill.  Don’t try to flip it too soon or it will sick. Finish cooking another 2-4 minutes.
5. Parchment Packet: Preheat oven to 400 degrees, place fish in parchment paper with oil and seasoning, cover and fold up all edges of the parchment to form a packet. Fish will steam in packet in 13-15 minutes.

5 Ways to Flavour Baked Salmon

1. Honey Soy: combine garlic, ginger, lemon, soy sauce and honey. Pour over salmon and bake.  Garnish with green onions.
2. Spice Rub: Add salt, pepper, paprika and cumin. Top with salsa such as avocado, cilantro, purple onion and lime juice.
3. Parmesan Crust: Combine panko, salt, chopped fresh parsley and parmesan. Dip fish in whipped egg and then dredge in panko mixture. Bake on parchment.
4. Lemon Dill: season fish with salt and pepper. Top with fresh dill and lemon slices.
5. Italian tomato and Pesto: place salmon on a bed of sliced zucchini, spread pesto on salmon and top with sliced cherry tomatoes.