101 Foods That Could Save Your Life

Did you know … fat composition and contaminants of both farmed and wild salmon can vary widely, depending on species and the area they come from? Simply removing the skin after cooking may reduce many of these contaminants by up to 50 per cent!

Salmon is the common name for many different types of fish belonging to the family Salmonidae. Some of the fish within this family are salmon, while others are called trout. Some common Atlantic Ocean species include Atlantic salmon, landlocked salmon and trout. Some common Pacific Ocean species include sockeye, chinook, pink, humpback, coho, cherry and chum. Salmon are typically born in freshwater and migrate to the ocean; they return to the freshwater to reproduce. Pacific salmon typically die within a few days or weeks of spawning.

Research shows that at least 90 per cent of salmon spawning in the same stream were born there. Salmon aquaculture is the major economic contributor to the world production of farmed finfish, representing over $1 billion in the United States annually.

Salmon live in the Atlantic and Pacific Oceans, the Great Lakes and other lakes throughout the world. The Kamchatka Peninsula in eastern Russia contains the world’s greatest salmon sanctuary. The majority of Atlantic salmon in today’s market is typically farmed (99 per cent), while the majority of Pacific salmon is caught in the wild (80 per cent). Salmon farming is popular in Norway, Sweden, Scotland, Canada and Chile; this type of salmon is most commonly consumed in the United States and Europe. Most tinned salmon in the United States is wild Pacific salmon; Alaskan salmon is always wild.

Salmon is a rich source of omega-3 fatty acids, which are necessary for proper brain functioning as well as a healthy cardiovascular system. Salmon is rich in protein and vitamin A. The flesh is usually orange or red due to the carotenoids found there. The main carotenoids found in salmon skin include astaxanthin and canthaxanthin. Salmon gain these carotenoids through their diets; wild salmon eat krill and tiny shellfish and farmed salmon get them from their feed. Astaxanthin is a natural antioxidant that is used as a colouring agent to give farm-raised salmon their namesake colour, otherwise they would look somewhat grey. Salmon also contains important minerals including calcium, phosphorus, potassium, iron, magnesium, selenium and zinc.

Wild or farmed? Will the most nutritious version please raise their fin? Farm-raised get less exercise than wild salmon so they tend to be more fatty. And by being more fatty, they contain more omega-3 fats than their wild counterparts … but not by much. Either choice fits well in your diet!

OVERALL HEALTH: A review of observational studies suggests that the inclusion of fatty fish, such as salmon, along with fruit, vegetables, whole grains, nuts and seeds reduces the risk of cancer, heart attack, stroke and diabetes. The omega-3 fats found in salmon have also shown benefit in improving heart health and fighting depression, asthma and cancer.

• Salmon comes fresh, frozen, tinned and smoked.

• Fresh wild-caught are only available for a few months out of the year. Farm-raised are available year-round.

• Fresh salmon should either be eaten or frozen within two days of purchase.

• The skin should be removed, along with the bones.

• Be careful not to overcook salmon!

• Omega-3 fats can be destroyed by exposure to air, light and heat, but freezing salmon will cause minimal loss.

• Salmon may be baked, grilled, fried, smoked and even served raw as sushi.

• Common herbs that complement salmon include dill and rosemary.

Grilled Salmon with Cranberry-Cherry Salsa

Adapted from The Golden Door Cooks Light and Easy by Chef Michel Stroot

Servings: 4 • Prep and cooking time: 20 minutes

This is a family favourite. When I first prepared this dish at home, two of my daughters asked for seconds—that’s a first! Though they love salmon, the cranberry salsa topping really made it extra special for them. Michel Stroot has married cranberries and cherries for great flavour and excellent health properties. This is a great anti-inflammatory dish with the featured ingredients of salmon, cranberries, cherries and ginger! This recipe contains seven powerhouse foods.

INGREDIENTS FOR GINGERED CRANBERRY-CHERRY SALSA:

2oz/50g sweetened dried cranberries

4oz/110g cherries, pits removed

2 tablespoons sugar

2 tablespoons apple juice

2 tablespoons candied ginger, minced

1 teaspoon orange peel

INGREDIENTS FOR SALMON:

4 (4oz/110g) salmon fillets

1 teaspoon thyme or lemon thyme, dried

1 teaspoon salt, if desired

½ teaspoon black pepper, ground, if desired

12 whole chives, if desired

DIRECTIONS:

Preheat grill to high. Simmer cranberries, cherries, sugar, apple juice, candied ginger and orange peel in medium saucepan over medium heat for 5 minutes or until cranberries are plump and soft. Remove salsa from heat and cool. Season salmon fillets with thyme, salt and black pepper, if desired. Grill for 3 to 5 minutes on each side until medium done. (Cooking time will vary with thickness of fillets.) Divide salsa between plates. Place salmon fillet in the centre of plate; garnish with chives, if desired. Keep extra salsa in airtight container for up to three days.

BREAK IT DOWN …

Calories: 260; Total fat: 12g; Saturated fat: 3.5g; Cholesterol: 55mg; Sodium: 640mg; Total carbs: 16g; Fibre: 1g; Sugar: 14g; Protein: 23g.