5 Omega-3-Rich Salmon Recipes
By Nicole Kiley, MSc, RD
Omega-3 fatty acids aid in combating inflammation. A diet rich in omega-3s has been shown to lower one’s risk of chronic diseases such as cardiovascular disease, cancer and arthritis. Omega-3s also appear to be highly concentrated in the brain, showing a role in cognition, mood and behavior. Omega-3s are an essential fatty acid, meaning they are not made by the body and must be obtained through one’s diet.
It’s important to note that there is a difference between omega 3 sources from animals (EPA + DHA) and plants (ALA). While both should be included as part of a balanced diet, most therapeutic benefits have been linked to animal sources. Omega-3-rich animal sources include grass-fed meats and fatty fish such as halibut, tuna and salmon. Here are 5 heart-protecting salmon recipes you and your family will love!
Herb Butter Salmon w/ Blistered Tomatoes + Green Beans
Ingredients:
2 cups cherry tomatoes
4 cups string beans
2 Tbsp. extra virgin olive oil or grass-fed butter
Pinch sea salt
Pinch cracked black pepper
1 lb. wild-caught salmon
Herb Butter:
¼ cup grass-fed butter
¼ cup packed fresh parsley
¼ cup packed fresh basil
2 garlic cloves, minced
Pinch sea salt
Instructions:
• Preheat oven to broil high.
• In a bowl toss tomatoes and string beans with oil or butter. Add salt and pepper.
• Place on a baking sheet and broil for 5 minutes.
• While broiling, combine butter ingredients in a blender and blend until combined.
• Brush onto salmon and add salmon to baking sheet.
• Broil for 7 to 9 minutes (longer for thicker salmon), until veggies are blistered and salmon is cooked through. Add additional salt and pepper as desired.
Simple Honey-Glazed Salmon
Ingredients:
½ lb. wild-caught salmon
Dash sea salt
1 Tbsp. honey
Avocado oil
Instructions:
• Coat small pan with avocado oil and heat on medium-low.
• Rub salmon with avocado oil and sprinkle with sea salt.
• Cook 3 to 5 minutes on each side, depending upon thickness. Salmon should be cooked evenly through the center.
• Plate and drizzle with honey. Serve with a side of grains and greens!
Horseradish Encrusted Salmon
Ingredients:
Homemade Horseradish
2 cups horseradish root, peeled and chopped
¼ cup water
Dash sea salt
3 Tbsp. vinegar
Crust
1 ½ cup horseradish
2 Tbsp. melted grass-fed butter
1 Tbsp. Dijon mustard
½ tsp. freshly ground pepper
½ tsp. sea salt
½ tsp. garlic granules
¼ lemon juiced (optional)
Other
1 lb. wild-caught salmon
Instructions:
• Combine horseradish root and water in food processor. Pulse until horseradish is ground.
• Remove and add sea salt and vinegar, mix well.
• When ready to make your crust, line baking sheet with foil or parchment and lay salmon out.
• In a bowl combine crust ingredients and mix to combine. Brush over salmon fillets. Broil on high for 7 to 9 minutes.
• *The longer you wait to add vinegar, the stronger the horseradish will be.
Sticky Asian Glazed Salmon
Ingredients:
Marinade
¼ cup coconut aminos
¼ Tbsp. raw honey
2 Tbsp. balsamic vinegar
2 garlic cloves, crushed
3 Tbsp. fresh grated ginger
Dash red pepper flakes (optional)
Other
1 lb. wild-caught salmon
½ Tbsp. sesame seeds
Scallions (garnish)
Instructions:
• In a bowl mix together marinade ingredients and pour over salmon.
• Let marinade for at least 20 minutes in the fridge (the longer the better).
• Place oven on broil. Transfer salmon to a baking sheet and broil for 8 to 20 minutes.
• Garnish with scallions and serve.
Salmon, Green Beans + Avocado Bake
Ingredients:
1 lb. fresh green beans, edges trimmed
2 Tbsp. avocado oil
1 Tbsp. extra virgin olive oil
Dash Pink Himalayan sea salt
Dash freshly ground black pepper
4 (6 oz.) boneless, skinless salmon filets
2 avocados, peeled & chopped
1 Tbsp. white wine vinegar
2 Tbsp. chopped fresh dill
Instructions:
• Heat oven to 400 degrees F. Mix the beans with 2 Tbsp. avocado oil, dash of salt and pepper in a casserole dish. Tuck the fish in the beans and bake until the beans are crisp-tender and the fish is just flaky throughout, about 8 minutes.
• Meanwhile, combine the avocados, vinegar, dill, olive oil and dash of salt in a bowl.
• Plate the fish and beans, and top with avocado mixture.
