S: I would be doing a great disservice to everyone, myself included, if the first recipe on our blog wasn’t my absolute favorite food of all time: SALMON. Growing up, I ate salmon about five of the given seven days in the week, so much so I am surprised I didn’t turn into a salmon. Living in the Pacific Northwest, we have abundant access to the Pacific Ocean full of fresh and wonderful tasting seafood, but it was my parents who first introduced me to this heart healthy fish. Namely my dad, who cooked none other than salmon for over 1,000 people at his wedding and make the best barbecued salmon I have and will ever have, his salmon skills have forever influenced my culinary mind and mouth.
Salmon is one of the healthiest fishes you can eat and for good reason. It supplies iron, zinc, niacin, vitamin B6 and vitamin B12, in addition to a bunch of good for you nutrients. It is an
excellent source of high-quality protein with it’s omega-3 fatty acids being the typical superstar. Omega-3 is an essential fatty acid that can be obtained through diet in fatty fish like salmon, albacore tuna, herring, mackerel and sardines. Omega-3 fats contribute to healthy brain and heart function, along with joints, glowing skin, and whole body wellness. It also has been shown to help prevent ADHD, cancer, and help with better eyesight.
There are many different types of salmon (i.e. Coho, Alaskan, Sockeye), which all have different flavors and textures. the many different types of salmon, the fattier the fish like chinook and sockeye, the greater amount of healthy omega-3s. The flesh colors range from orange to red to pink with some varieties richer in important omega-3s than others.With any fish, wild-caught is preferred, to ensure maximum quality and taste.
Among dozens of benefits including but not limited to improved memory, reduced heart risk, joint protection, decreased cancer risk, and vitamin rich, eating salmon is just plain good! We paired this salmon with a fun twist on the seasonal brussel sprout by form of a shaved salad with a light, lemon dijon vinaigrette and another all-time fall favorite, roasted cinnamon delicata squash.
Serving: 3-4 people
1 1/2 lb (about 11 oz.) King salmon
2 tbsp + 1/3 cup of extra virgin olive oil
“Coke” spice *
2 delicata squash (medium large)
1/2 tbsp cinnamon
1 tsp sea salt (pink himalayan preferred)
1 lb brussel sprouts (shaved; by use ofa mandoline slicer)
2 tsp dijon mustard
1 can of anchovies (canned in olive oil preferably, water ok)
Salt & pepper (to taste)
* “Coke” spice: In reference to my dad, a few friends and family know this harmony of spices as the perfect seasoning for any and every dish. In speaking with him, the specific conglomeration of spices is based off of at-the-moment creativity and flavor, therefore varying in ratio of spices with each batch that is made. For the general public, the basis of this blend is a 1:1 ratio of granulated garlic, smoked paprika, lemon pepper and garam masala; altering and adjusting ratios as preferred.
s q u a s h
1. Preheat oven to 425 degrees Fahrenheit.
2. Wash and dry delicata squash.
3. Slice squash in half lengthwise and scoop out insides (guts and seeds).
4. Cut squash horizontally into u-shaped sizes.
5. Toss squash with evoo, cinnamon, and sea salt. You can never have enough cinnamon.
6. Lay out squash on baking sheet; making sure to spread out the squash evenly in one layer.
7. Place on middle rack in oven for 20 min; flipping halfway through.
8. Take out of oven and add a drizzle of honey atop warm squash. If using honey, try to opt for natural and local honey.
d r e s s i n g
1. Juice lemons into a small bowl.
2. Add dijon, 1 tsp salt, 1/3 cup olive oil, whole can of anchovies and pepper for taste.
3. Blend on medium in blender like a Vitamix or mix by hand until smooth.
4. Set aside.
b r u s s e l s p r o u t s
1. After cleaning and washing sprouts, cut off stems of brussel sprouts.
2. Leaving the sprout intact, place on mandoline top side down and shave brussel sprouts into bowl. (Use the proper mandoline slicing technique so as not to slice your fingers off.)
3. Once shaved, toss sprouts with dressing and let sit for salad to soak up the dressing.
s a l m o n
1. Preheat oven to 375 degrees F(or reduce temperature after roasting squash).
2. Make sure salmon is thawed, cleaned, and pat completely dry.
3. Heat 1 tbsp of olive oil in medium-sized frying pan on medium-high heat.
4. Rub or spray salmon with 1 tbsp of olive oil, then sprinkle flesh side of salmon with seasoning.
5. Once the pan is heated, place salmon flesh side down for two minutes and then flip it over to sear on the skin side for two minutes, more or less depending on the thickness of the salmon.
6. After searing it on both sides, place salmon in the oven for 15 minutes. Cooking time of the salmon will depend on the thickness of the filet.
7. Take salmon out of oven and let sit for 3-4 minutes before serving. Enjoy!