This week I would like to discuss one of the most nutritious animal foods from the sea. You may have noticed I capitalized WILD and this was by no accident. There is a huge nutritional difference between WILD salmon and farmed salmon. For starters look at the color of the fish, both are pink, however the reason they are the same color are for two totally different reasons. WILD salmon is in its natural habitat in the ocean where it mostly eats smaller fish called Krill. Krill is naturally red and therefore naturally gives WILD salmon this beautiful hue. Why is farmed salmon pink? Well in short for marketing purposes, so you the unsuspecting consumer thinks its the same as WILD salmon. How do they do it? Farmed salmon is fed food with artificial coloring so you think they are naturally pink. Yuck! Farmed salmon is also higher in fat and toxins. If you are taking the effort to eat salmon I have to assume you are trying to be healthy by also avoiding artificial coloring and toxins as well. Make sure the next time you are at the fish counter you specify WILD salmon.
Nutritional benefits of WILD salmon include:
- High quality protein
- Omega 3 fatty acids
- Vitamin A
- Vitamin D-one of the highest sources found in foods without supplementation
- Vitamin B6
- Vitamin E
Bottom line WILD salmon is anti-inflammatory. It can be said that disease stems from inflammation, so eating WILD salmon 1-2/week could help protect you from an array of illnesses including heart disease, stroke, Alzheimers, Type 2 diabetes, Crohn’s disease, colitis, depression, asthma, and even certain cancers. Its high Omega 3 content is also crucial for brain development in infants/children and brain maintenance in adults.
Coconut encrusted seared WILD salmon
4, 6 oz salmon fillets
3/4 cup shredded unsweetened coconut
1/4 cup of coconut oil (melted)
salt and pepper to taste
Pre-heat non-stick pan low-med heat. Rinse salmon and place on prep plate. Drizzle coconut oil on flesh side and sprinkle with salt and pepper. On a separate plate, have coconut ready. Place flesh side of fish on coconut plate and it will stick. Coconut will be loose, so carefully put coconut side down, skin side up in warm pan. Repeat with other fillets. Flip after about 5-7 minutes. Amount of time for salmon to cook varies according to thickness and size. Average cooking time is 15 minutes. Fish is done when it flakes. Drizzle with lime juice when done.
Gail Perrella M.S., C.N.S.