Broiled Wild Salmon

The Health and Nutritious Benefits of Wild Salmon:

Wild salmon is nutritious and carries many health benefits. Most notably, it is loaded with Omega-3 fatty acids that reduce inflammation, aid weight loss, lower cancer risk, and improve cardiovascular and neurological health.

Personally, we choose to buy wild salmon, as farmed are often fed corn and/or soya - both highly genetically modified and not nutritious for the fish. Farmed fish are also treated with antibiotics and are shown to have more contaminants than the wild variety. In return, these toxins enter our bodies when we ingest the fish and contribute to a whole host of other problems… I’ll save that discussion for another day!

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    Bottom line? This is a super quick and easy way of preparing salmon, which also happens to be a weekly staple in our house.

     

     

    Makes 2 Servings | 2 Min. Prep | 6 Min. Cook

    It pairs very well with simple sautéed kale and the “Honey Mustard Sauce” that follows, or goes great atop a large dinner salad. Either way, it's delicious, super nutritious, and can be made (start to finish) in under 10 minutes!

    Ingredients:

    • 2 pieces wild salmon (fresh or frozen, thawed)
    • 2 Tbsp coconut oil
    • sea salt and pepper to taste

    Tools:

    • a large oven-safe frying pan

    Method:

    1. Turn your oven on to broil.
    2. Heat coconut oil in the frying pan over medium-high on stove-top until it melts and starts to shimmer. 
    3. Pat the fish dry and season both sides with salt and pepper (avoid the pepper if low-FODMAP)
    4. When oil is hot, lay fish skin side down and cook for 2 minutes. Carefully flip it over to sear the flesh side for 30 seconds, then flip it back over and put the frying pan in the hot oven.
    5. Broil (skin side down) for 4-5 minutes until fish is cooked through.
    TIP: Serve with “Honey Mustard Sauce” and sautéed kale or simply pair it with a large salad.

    OPTIONAL: Honey Mustard Sauce
    Mix 4 Tbsp liquid honey with 1/2 tsp yellow mustard and 1/2 tsp dried dill in a small bowl. Serve on top of cooked salmon.
    — Kelly
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