Salmon, an HDL Cholesterol, Good Cholesterol Fish

We had baked salmon steaks last night and they were delicious. I baked the salmon at 400 degrees F for 10-15 minutes for each inch of thickness of flesh until it flaked when tested with a fork. Then I drizzled garlic butter and lemon juice over each steak. I served the salmon with fresh asparagus and wild rice. My family loved it!

Salmon contains protein and Omega-3 fatty acids that increase HDL cholesterol (good cholesterol) and decrease triglycerides (fatty material that circulates in the blood).

Salmon is a fish that usually lives in salt water but spawns in fresh water. The flesh color ranges from orange to pink and deep red, depending on the type of salmon. The flavor ranges from mild to rich.

Wild salmon is considered more nutritious than farmed salmon.

Fresh salmon is marketed as steaks, fillets, or roasts. It’s also sold frozen, usually as fillets or steaks. It also can be found smoked, salted, and canned. The canned form is available with or without bones and skin. The bones of canned salmon, if present, are fairly soft. Other forms of salmon are smoked and gravlax. Gravlax is raw salmon, cured in a salt-sugar-dill mixture. It is sliced paper thin and served on bread or crackers as an appetizer.

Salmon can be baked, broiled, grilled, or poached.

The types of salmon

• Chinook or king is available from March to October. The deep salmon to white colored raw flesh is beautiful in gravlax or sushi. The oily-textured flesh broils and grills well because it needs little or no basting.
• Chum has a slightly coarser texture than the other salmons. You’ll have the most luck finding fresh chum in August and September. Depending on where it’s caught and at what point it is in the spawning cycle, the color of this salmon can range from red to light pink.
• Coho is also referred to as silver salmon because of its silvery belly and sides. Yet its flesh is pink to orange-red in color. Because of the small size of the farm-raised cohos, they’re an excellent choice for individual servings.
• Norwegian salmon is flown in fresh to the United States from Norway all year long. This mild-flavored salmon varies from pink to red in color and works well in most recipes.
• Sockeye, also known as red salmon, is primarily sold canned, but is also available fresh from June to November. As with the Chinook, the deep red color of sockeye makes it an excellent choice for gravlax and sushi.

Bake salmon steaks or fillets and then drizzle or brush with maple syrup or your favorite sauce, glaze, or one of Watkins spicy soy sauces. Or cook one of these recipes.

Citrus-Glazed Salmon

1 2-pound fresh or frozen salmon fillet, skin removed
Salt
Watkins Black Pepper
3/4 cup orange marmalade
2 green onions, sliced (1/4 cup)
1 clove garlic, minced
2 teaspoons dry white wine
1 teaspoon grated fresh ginger
1 teaspoon Dijon-style mustard
1/4 teaspoon Watkins Cayenne Pepper
1/8 teaspoon five-spice powder
3 tablespoons sliced almonds, toasted

1. Thaw fish, if frozen. Preheat oven to 400 degree F. Rinse fish; pat dry with paper towels. Measure the thickest portion of the fillet. Season salmon with salt and pepper. Place in a shallow baking pan; set aside.
2. In a small bowl stir together marmalade, green onions, garlic, wine, ginger, mustard, cayenne pepper, and five-spice powder. Spoon mixture over salmon.
3. Bake, uncovered, for 10 to 12 minutes per 1/2-inch thickness or until salmon flakes easily when tested with a fork. Transfer fish and glaze to a serving dish. Sprinkle with almonds. Makes 8 servings.

Linguine With Creamy Salmon Sauce

1 pound linguine
1-1/3 cups heavy cream
1 teaspoon dried minced onion
1 package (10 ounces) frozen asparagus,
thawed and cut into 3/4-inch pieces
2 packages (3 ounces each) smoked Pacific
salmon, drained and flaked
1 cup grated Parmesan cheese
1/4 teaspoon salt
1/8 teaspoon Watkins Cayenne Pepper

1. Cook pasta in lightly salted boiling water until al dente, tender but
still firm. Drain.

2. While pasta is cooking, prepare the sauce. In a medium-size saucepan,
bring cream and minced onion to a boil. Stir in asparagus and salmon.
Heat through. Turn off heat and stir in 1/2 cup of the cheese, salt and
cayenne.

3. Toss linguine with the sauce, top with remaining cheese and serve
immediately. Makes 6 servings.

Eleisia Whitney is a Watkins Home Business owner. She enjoys cooking and baking with Watkins extracts, spices, herbs, and sauces for healthy meals. Eleisia publishes a Watkins Newsletter, “Around the Kitchen Table,” that brings you recipes, cooking and health tips, and contests for free Watkins products.
Read the current issue at http://www.everydaynecessities.com/april15-07newsletter.htm
Visit her at http://www.everydaynecessities.com/ and
http://www.WatkinsOnline.com/eleisiawhitney

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