Summer Salmon Salad

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Omega-3 fatty acids are necessary components of a healthy diet.  Considerable research suggests these quality fats may help lower the risk of heart disease, prevent stroke, combat depression and alleviate arthritis.

Salmon is one of the richest sources of omega-3’s, and appropriately enough, one of the simplest oceanic creatures to cook!

First: Select your fillet
Wild caught seems to be the obvious choice over farm raised fish. However, highly contaminated ocean waters often yield fish with excessive levels of mercury. Currently, there is no U.S. government approved organic seafood.  I would recommend purchasing as close to the source as possible, ideally from local merchants.

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Second: Dress your fish
I’ve selected New Zealand king salmon. King salmon is generally marbled with fat, ensuring a delicious and decadent fillet.  Drizzle the fish with oil, if so desired (in this case I’ve chosen a teaspoon of organic coconut oil). Squeeze fresh lemon and sprinkle with ground pepper and Himalayan sea salt.

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Third: Bake
Bake at 350 degrees for 20 minutes or so (depending on the size and thickness of the fillet as well as desired temperature- I prefer my fillet medium rare). It’s easy to examine the temperature without destroying the integrity of the fish. Gently pry the fish on its fold with a butterknife and have a look.

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Fourth: Prep your salad
I’ve chosen organic baby arugula, local grape tomatoes, unadulterated walnuts, and raw chèvre.  Simply toss ingredients in a bowl with olive oil, fresh squeezed lemon, ground pepper and Himalayan sea salt.

20140613-161215-58335145.jpgFifth: Enjoy!
Honestly, including prep and clean up, this meal took 30 minutes to prepare.  Give it a try, you won’t be disappointed!

Resources:
http://www.foodandwaterwatch.org
http://www.webmd.com

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