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I have many salmon fillet recipes that I have collected over the years. Many years ago, when I decided that I wanted to eat more fish, I did some research on what were the healthiest. Salmon seemed to win out in all the races.
Salmon’s great reputation for being a healthy fish, is largely due to its unusually high omega-3 fatty acid content. Four ounces of baked or broiled salmon can contain at least 2 grams of omega-3 fats, more than the average adult gets from all food sources over the course of several days.
You might ask, what is so special about omega-3 fatty acids anyway? What does it all mean? Well, omega-3s are essential fatty acids that our bodies need to work normally and cannot do without. That is why they are called “essential”. These acids are not made in the body, so, we must get them from our diet. Fish is one of the best sources of this kind of nourishment.
The health benefits of salmon and its omega-3 acids are numerous. Research shows strong evidence that they can boost heart health, lower triglycerides (the bad cholesterol), reduce inflammation, not to mention, help in the treatment of depression, asthma and rheumatoid arthritis to name a few.
Well, now that you have read all that, I am sure you want to run out and buy some salmon. Well, good for you. Maybe you want to try these baked salmon recipes to add to your healthy diet?
I use the fillets when cooking salmon. There is less bone in it. You will still have to battle with the pin bone, which is hard to remove until the salmon is cooked. The pin bone is not really connected to the skeleton, so when the skeleton is removed to form the salmon fillet, the pin bone stays. You can also use salmon steaks, if you don’t mind contending with the bone pieces.
Scrumptious Salmon Fillet Recipes
- 3 salmon fish fillets
- 1 tsp olive oil
- 1 tbl fresh Grated permasan cheese
- 1 tbl parsley, chopped
- 1 large ripe avocado, peeled and pit removed
- 1 tbl lemon or lime juice
- 1 tbl onion, finely grated
- 1 garlic clove, finely chopped
- 1 tsp salt
- 1/2 tsp black pepper
- 1 1/2 tbls olive oil
- Brush the fish fillets with olive oil. Mix together the cheese and parsley. Sprinkle over top of fillets, saving half of the mixture to sprinkle over other side when you turn fillets.
- Place fillets on a grate over a broiler safe baking pan. Place under the broiler, about 6 inches away from the heat source. Cook for about 3 or 4 minutes. Turn fish, sprinkle with the rest of the cheese mixture and broil for another 3 to 4 minutes. This cook time is only and estimate. You will want to cook your fish according to how thick it is. If you purchase salmon steaks, for instance, which would be thicker and probably contain bone, they may take longer to cook. When fish flakes easily, it is usually done.
- Meanwhile, combine all avocado sauce ingredients and blend until smooth. Spoon over fish before serving. This fish would pair well with some fresh asparagus spears and a tomato salad with wine vinegar dressing.
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