Meal How-To With: Salmon

Buying Tips

• Look for a deep pink color. Farm-raised salmon is often white in color and artificially dyed to look like wild salmon.
• If you buy farmed salmon, opt for organic
• Look for a seal from the Marine Stewardship Council, indicating the fish was caught in an environmentally friendly way
• Frozen salmon can be just as healthy as fresh, so buy based on your local availability

Benefits

• Protein: increases feeling of fullness, boosts metabolism, and helps muscle recovery and growth
• Omega-3 fatty acids: supports heart health, brain function, mood, and skin health
• Healthy Fats: provides energy, increase feeling of fullness, and promotes immune system, skin, brain and heart health
• Antioxidants: decreases bad cholesterol, reduces inflammation in the brain, and fights against premature skin aging

Prep Methods

Grilled, baked, pan-seared, poached, or cured

Make it a Meal

Add vegetables and optional grains to make it a meal

• Vegetables: Cooked greens (spinach, kale), cold salad greens, peppers, onion, garlic, mushrooms, tomatoes, zucchini, broccoli, sweet potato, cauliflower, etc.
• Grains: Quinoa, brown rice, couscous, high fiber bread (Eizekel, whole grain, rye), whole grain pasta