Ingredient focus... salmon
Nutritionally dense and something of a superfood, nutritionist Jo Lewin explains why this oily fish is an important part of a healthy diet...
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Salmon can be purchased as either steaks or fillets, fresh, frozen, canned or smoked. Fresh salmon should have smooth, moist skin. If it has been sold whole, its eyes should be bright and clear, not cloudy or sunken. Rely on your sense of smell to tell you if the fish is fresh. If you cannot eat the fresh salmon within a couple of days, it's best to freeze it. Once frozen and thawed, it should not be refrozen.
Safety
Fish farms now contribute a large amount of salmon being consumed. The wild (free range) fish are superior in many ways to their farm raised counterparts. Wild salmon have also been found to have fewer pesticide residues than farmed, however studies fail to make a strong case that eating farm raised fish poses a significant safety concern. Smoked salmon is seen as a safe food to eat during pregnancy.
Follow the same food safety rules for salmon as you would with raw meat or poultry. Make sure it is cooked thoroughly by measuring it at its thickest point and cook for 10 minutes per inch. Properly cooked salmon will have firm but moist flesh that will flake apart.
Recipe suggestions
Salmon lends itself to baking, barbecuing, poaching, steaming or grilling.
Simple salmon suppers with lots of veg:
Salmon & spinach with tartare cream
Spring salmon with minty veg
Sticky salmon with Chinese greens
If a salmon fillet sounds too fishy why not add other flavours in a fishcake:
Superhealthy salmon burgers
Salmon & ginger fishcakes
Or turn it into a family friendly pasta dish:
Italian broccoli & salmon bake
Hot smoked salmon with creamy pasta & pine nuts
Smoked or fresh, salmon is great in salads:
Salmon with chickpea, pepper & spinach salad
Marinated smoked salmon with poppy seeds
Or the classic fish pie:
Summer fish pie
Jo Lewin holds a degree in nutritional therapy and works as a community health nutritionist and private consultant. She is an accredited member of BANT and is covered by the association's code of ethics and practice.
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