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Simply Salmon Recipe

By: Tanya Patrice | Nov 8, 2009

Salmon Dinner with Yoshi

Wild Alaskan Salmon is probably one of my favorite types of fish because the contamination level is not as high as many other types, and it's a good source of omega 3 fatty acids (EPA and DHA - not ALA like flaxseed, which is poorly converted in the human body). According to the USDA National Nutrient Database, Wild Alaskan Salmon (cooked, dry heat) has 1.564 grams of omega-3 fatty acids - adults require 1.1 to 3 grams (1100 to 3000 milligrams) of omega-3 fatty acids per day to achieve measurable health benefits from omega-3.

Unfortunately, I was down with a cold, so I wasn't up to cooking, but my boyfriend ever so lovingly spent hundreds of ... seconds on his recipe for Broiled Salmon, and it was oh so delicious.

Salmon has a characteristic taste, so there is not much that needs to be done with it to let the flavor shine through. Really, all he did was sprinkle salt and black pepper on top, followed by lemon juice. Then he broiled it for 12 minutes .. and wouldn't you know that it came out perfectly (without any added calories, sugar or fat ... shhh - he doesn't want to hear about all that).

Salmon, Broccoli and Rice

INGREDIENTS
Wild Alaskan Salmon fillet (ours was 12 ounces)
Salt (1/4 tsp)
Black pepper (1/8th tsp)
Lemon juice (1/5 tsp)
PREPARATION
Place fish on a sheet of foil.
Wash the fish and pat dry.
Lay it skin side down and sprinkle with salt and black pepper.
Add lemon juice by pouring over the entire fillet.
Set the oven to broil, place the fish (on the foil) into the oven for 10-15 minutes, or until fish is flaky.

NUTRITION FACTS
Serving Size: 3 ounces Calories: 155
Total Fat: 7 grams, 11%
Saturated Fat: 1 grams, 5%
Cholesterol: 60mg, 20% Sodium: 200 mg, 8%
Protein: 22 grams
Carbohydrates: 0 grams
Fiber: 0%
Sugar: 0 grams
(Source)

TIPS
* No need to follow the exact amounts shown above; season to taste.
* The rule of thumb about how long to broil salmon for is 10 minutes per inch of thickness (I tend to like mine a bit more 'done' so I go a little longer).
* Check out the Health Alerts list from the Environmental Defense Fund, which shows a chart with the most contaminated fish, and how much can safely be eaten each month (based on EPA guidance and the latest mercury and PCB data).