During a particularly long wait at Royal North Shore Hospital I exhausted all the current gossip magazines so was excited to read the Tasmanian Salmon Cookery Book. It was a delight which I wanted to share with you as quick salmon recipes – ideal for busy carers/people and relatively inexpensive for all the nutritional benefits.
The criteria I use for any meal is that the recipe is short and the ingredients are fresh. I completely balk at recipes that cover two pages or more. If I can get a meal in a few easy steps then I am likely to enjoy not only cooking it but then eating it with the family!
I keep a constant eye on calories combined with the nutritional value of ingredients. Salmon is perfect as an excellent source of vitamin B12, Vitamin D and selenium. It is a good source of niacin, omega-3 fatty acids, protein, phosphorus and vitamin B6.
Listed below are 7 health benefits and nutritional facts about salmon:
- Whole Body Wellness – Containing more than a day’s worth of vitamin D in just one serving.
- Bones & Joints – Research has recently uncovered that regular omega-3 consumption can help keep osteoporosis at bay.
- Brain and Neurological Repair – Omega-3 rich foods have been shown to increase the efficiency of various brain functions and can help improve memory. Additionally, the vitamin A, vitamin D, and selenium within salmon protects the nervous system from age-related damage can even act as an antidepressant. Studies have also shown that long-term omega-3 supplementation can help prevent and treat Alzheimer’s and Parkinson’s disease.
- Focus & Memory in Children – Research has shown that children who regularly eat salmon also experience the same brain benefits as their parents. Specifically, various studies have shown that feeding salmon to preschool children helps prevent ADHD and can even boost academic performance.
- Heart Health – Being rich in omega-3 fatty acids, regularly eating salmon can help reduce systemic inflammation and the risk of developing atherosclerosis, hypertension and stroke. The School of Medicine and Pharmacology (University of Western Australia) reports that, “Health authorities currently recommend an intake of at least two oily fish meals per week for the general population which equates to approximately 500 mg per day of eicosapentaenoic acid and docosahexaenoic acid [two key omega-3 fatty acids].”
- Eye Sight – Eating salmon has been linked to helping cure dry eye syndrome and age-related macular degeneration, the #1 cause of irreversible blindness in the U.S. and EU.
- Healthy Skin – Because of it’s exceptional levels of omega-3 fats consuming wild caught salmon can help give you glowing and more supple skin. Also, the carotenoid anti-oxidants of astaxanthin found in salmon can greatly reduce the effects of free radical damage which causes aging. Read further
The Tasmanian Salmon Cookery Book included salmon kedgeree, salmon and asian greens soup, lemon and dill salmon risotto, salmon Thai green curry and salmon paella. I could have shared them all but the point I am making is that salmon / fish is versatile and tasty, we should eat it regularly for its nutritional benefits. I have included four salmon recipes to cover some tastes and preferences, but if you are time poor – any plain pan-fried, grilled or BBQ fish with fresh seasonal vegetables or salad is a winner.
I suggest these recipes below as variation gets us all to the dinning table with renewed interest!
Quick salmon recipe No.1 Salmon Laksa
Serves 4, cooking time 10 mins. Reduce calorie options suggested in brackets
- 2 fresh salmon portions, skin off (can use other cheap cut of fish)
- 2 tsp olive oil
- 1 stalk of lemongrass, finely chopped
- 2 Tbsp laksa curry paste
- half tsp turmeric, ground
- 1 lime, zested and juiced
- 2 spring onions, sliced
- 1 carrot, peeled and julienne cut
- 1 bunch bok choy, sliced
- 1 litre fish or chicken stock
- 400ml coconut cream (can use light coconut milk, reduce the quantity to 200ml or omit)
- 150g bean sprouts
- 1 red chilli, finely chopped
- half bunch coriander leaves
- lime juice
Heat oil in large pan/pot/saucepan and saute lemongrass and laksa paste, turmeric and lime zest until fragrant. Add all the vegetables into pan and cook for 2 mins. Stir in the stock and coconut milk, bring to the boil then reduce heat and simmer for 5 mins. Strip the salmon and add to pan, stir and remove pan from heat.
Place bean sprouts into the centre of each serving bowl with a sprinkle of coriander leaves and ladle over the hot salmon laksa. Sprinkle red chilli, coriander leaves and a dash of lime juice to taste.
Quick salmon recipe No.2 Salmon and Dill Frittata
Serves 4, cooking time 25 mins. Reduce calorie options suggested in brackets
- 100g salmon slices (can use any fish)
- 8 eggs
- 50 ml cream (can substitute milk)
- salt and pepper to taste
- 1 zucchini, sliced into ribbons
- 1 spring onion, finely sliced
- 1 capsicum, finely sliced
- small handful dill, chopped
- small handful parsley, chopped
- 1 cup grated cheese (can omit)
- garden salad to serve
Pre heat oven to 180C. Whisk eggs with cream (milk) and season. line a 24 cm slice tin with baking paper. Layer the zucchini, spring onions, capsicum and smoked salmon in the slice tin. Pour over egg mixture, plus cheese (or not) and herbs. Bake for 18-20 mins until golden. Can be served hot or cold.
Quick salmon recipe No.3 Salmon Pasta Bake
Serves 4-6, cooking time 35mins.
- 4x95g cans of salmon in springwater, drained
- 300g penne pasta, cooked and drained
- 2 Tbsp butter
- 1 onion, peeled and finely diced
- 1 celery stalk, trimmed, finely chopped
- 2 Tbsp plain flour
- 2 cups milk, warmed
- half cup frozen peas and corn
- 1 carrot, peeled and diced
- 1 Tbsp lemon juice
- half cup grated low-fat cheese
- half cup breadcrumbs
- quarter cup chopped parsley
- Steamed vegetables or salad to serve
Pre heat oven to 180C. Grease a 5 cm deep, 28cm x 20cm ovenproof baking dish. Melt butter in a pan, add onion and celery. Cook until softened. Add flour and stir in, gradually whisk in the milk, stir until thickened. Stir in salmon, pasta, vegetables, lemon juice and half the cheese. Spoon mixture into ovenproof dish. Combine breadcrumbs and remaining cheese and sprinkle over pasta mixture. Bake for 20 mins.
Quick salmon recipe No.4 Maple Mustard Salmon
Serves 4, cooking time 30 mins
- 4 salmon portions, skin on
- 2 Tbsp wholegrain mustard
- half cup maple syrup
- 8 kipfler potatoes, peeled
- 1 Tbsp oil
- Green beans, steam to serve
- 4 lemon wedges to serve
Pre heat oven to 200C Place potatoes into a saucepan with water and boil until tender. Cut potatoes in half, coat (sparingly) in oil and bake in the oven for 15 mins until golden, turning occasionally. Combine wholegrain mustard and maple syrup in a bowl and coat salmon portions. Place salmon on a lined oven tray. Bake salmon with potatoes for 8-10 mins. Serve hot with potatoes, beans and lemon wedges.