3 Healthy recipes with Salmon
Besides being a source of protein, salmon is also rich in Omega-3 fatty acids. Salmon is a fish that can be a very healthy addiction in your kitchen and it is also a food that can be more versatile than you might imagine.
The omega-3 fatty acids reduce the tendency for blood clotting and thus diminish its "stickiness". Its consumption can help lower blood pressure and fat deposits in the walls of the arteries and last but not least, the omega-3 fatty acids have natural anti-inflammatory properties that are very beneficial for people suffering from illness related to inflammatory processes. All fish are a source of omega -3 fatty acids, but salmon is one of the richest in these. Ideally it is recommended to eat fish two or three times a week.
1. Salmon glazed in maple syrup
Ingredients:
- 1 cup of brown rice
- ¾ cup of pure maple syrup
- 3 tablespoons of grainy mustard
- 2 tablespoons of minced garlic
- 1 ½ tablespoons of grated fresh ginger
- 3 tablespoons of fresh lemon juice
- 1 kilo of wild salmon fillet with skin
- ½ cup of spring onions
Preparation:
- Cook the rice, following the package directions.
- Add maple syrup, mustard, garlic and ginger in a saucepan, heat a little until the mixture reduces for about 10 minutes. Add a tablespoon of lemon juice and divide into two bowls.
- Put the grill on to heat up and meanwhile varnish the salmon fillet with the maple syrup mixture and roast it on the grill until it is cooked on both sides.
- Return to the rice, mix in the spring onions and add the remaining lemon juice. Divide a portion of rice with corresponding salmon fillet and serve.
2. Salmon in basil sauce
Ingredients
- 4 slices of salmon, each 125 grams
- black pepper (freshly ground)
Basil Sauce:
- 1 bunch of fresh basil, stems removed
- 2 tablespoons of lemon juice
- 1 tablespoon of olive oil
- 1 clove of garlic, crushed
- 2 tablespoons of grated Parmesan cheese
- 2 tablespoons of toasted pine nuts
Preparation
- Season the fish slices with pepper to taste.
For the sauce:
- Place the basil leaves, lemon juice, olive oil, garlic, parmesan cheese and pine nuts in a processor and mix until you have a smooth mixture.
- Place the salmon in a glass dish and pour half of the sauce on it to marinade. Cover and leave to marinate in the refrigerator for about 30 minutes. Later, grill the salmon until cooked through and serve on a clean plate with the remaining sauce.
3. Salmon Soufflé
Ingredients
- 220 grams of canned salmon, without extra salt, drained and flaked
- 100g of jar oysters, drained, rinsed and chopped
- 2 teaspoons of finely chopped capers
- 1 teaspoon of finely chopped fresh dill
- 2-3 drops of tabasco sauce
- 1 cup of low-fat cottage cheese
- Freshly ground black pepper
- 4 egg whites
Preparation
- Mix the scallops with salmon, capers and dill in a bowl, along with the tabasco sauce and cheese.
Season with pepper to taste. - Beat the egg whites until they form stiff points and add to the salmon mixture with stirring motions.
- Pour the mixture into lightly greased individual souffle molds. This recipe will fill approximately four molds.
- Bake for about 20 to 30 minutes in an oven preheated to 200°C and serve.