2/20/13

Dietitian's Top Pick: Salmon

 
Salmon is a fantastic source of Omega-3 Fatty Acids and protein! My (Jennifer) favorite way to cook salmon is on a cedar plank out on the grill. A small filet (about the size of your check book) is a good serving that will help you stay full with good quality protein and healthy fat. It is recommended that you eat omega-3 rich fish 2-3 times per week to protect your heart. Omega-3 fatty acids can help protect your heart in the following ways:

• Eating un-saturated fat (the type found in fish) in place of saturated can help lower your cholesterol.
• Omega-3 Fatty Acids can help reduce inflammation in the body, which in turn can help prevent damage to your blood vessels and reduce your risk for heart disease.
• Omega-3 Fatty Acids can also decrease triglycerides, lower blood pressure, reduce blood clotting, boost immunity, and improve arthritis symptoms.




Cedar Plank Salmon with Sweet and Salty Rub Suggestion

Step 1 – Soak the cedar plank in water for at least 1 hour (completely immerse).

Step 2 – Prepare charcoal or gas grill – medium heat (350-400 degrees)

Step 3 - Sprinkle Salmon filet with paprika, thyme, kosher salt, freshly ground black pepper, and about 2-3 pinches of light brown sugar. Rub spices and sugar into salmon until sugar melts down.

Paprika, thyme, kosher salt, fresh ground black
pepper and a few pinches of light brown sugar

Step 4 – Place filet on plank and position plank in grill rack above heat source. *Note* Keep a spray bottle with water near grill in case of flare ups.

Step 5 – Cover and cook. No turning needed. Check after about 10 minutes to see if the salmon flakes with a fork (if it does, then that means it is done).

More about salmon and Heart Health.

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