Super salmon (+recipes)

We are what we eat and good food goes a long way towards ensuring good health. An essential element of a nutritious, balanced diet is the omega-3 group of fatty acids found in fish, seafood, legumes, leafy green vegetables and nuts.
Numerous scientific studies and more than 12,500 research reports highlight the benefits of omega-3, which can help to prevent major health problems, such as heart disease, stroke, cancer and type 2 diabetes; treat inflammatory conditions like rheumatoid arthritis; maintain healthy eyesight; boost our intelligence and delay ageing.
A recent study at the University of California, measured the omega-3 fatty acid levels in the blood of more than 600 patients with stable heart disease. They noted the changes over a five-year period. It was found that those with higher levels of omega-3 fatty acids were ageing more slowly. The team of health professionals involved agreed that heart disease patients should try to include at least one gram of omega-3s in their diet each day.
One of the best sources is salmon and in terms of the health benefits, it is well worth putting this tasty treat on the menu a couple of times a week.
A 100g portion of fresh salmon provides 3.4g of omega-3 and 1281 kilojoules (305 calories). Salmon is low in sodium _ too much sodium is linked to hypertension. It is also a natural source of vitamins A, B12 and D, as well as thiamin and niacin.
Check out the new, user-friendly packs of portion-controlled, bone-free salmon from Regal available from the chiller cabinets at your supermarket. Fresh salmon loins and escallops are available in 250g packs and stir-fry pieces in 275g packets.
ORANGE & GINGER POACHED SALMON ON A VIETNAMESE SALAD
SALAD: 125g rice noodles
1 cup mung bean sprouts
1/2 cup each: mint leaves, coriander leaves
2 tbsp Vietnamese mint, sliced
DRESSING: 2 tbsp lemon or lime juice
1 tbsp fish sauce
pinch sugar
SALMON: 1 cup orange juice
2 tsp grated root ginger
1 kaffir lime leaf, julienned
250g packet salmon escallops
Cook the rice noodles according to the packet instructions. Drain well.
Combine lightly with the sprouts and herbs. Sprinkle with the combined dressing ingredients.
Meanwhile combine the orange juice, ginger and kaffir lime leaf in a frying pan. Bring to a simmer.
Add the salmon and poach for about 4 minutes or until just cooked.
Serve the salmon on the salad drizzled with a little of the cooking liquid.
Serves 2
SALMON LAKSA
275g packet salmon stir-fry
2 tbsp lemon juice
160g easy-cook, two-minute, dried egg noodles
1 tbsp oil
60g (4 tbsp) Singapore laksa spice paste
1 1/2 cups each: coconut milk, fish or vegetable stock
8 steamed mussels, halved
GARNISH: 4 tbsp chopped coriander or mint
2 spring onions, finely sliced
Place the salmon in a glass or china bowl and lightly mix with the lemon juice.
Cook the noodles according to the packet instructions.
Heat the oil in a saucepan and stir in the spice paste. Add the coconut milk and stock and bring to the boil. Simmer for 10 minutes. Add the salmon and mussels and heat through. Place the noodles in four deep serving bowls and top with the soup, salmon and mussels. Garnish with coriander or mint and the spring onions.
Serves 4
STIR-FRIED SALMON WITH TAMARIND
1-2 tbsp rice bran oil
275g packet salmon stir-fry
1/2 each: green, red pepper (capsicum), seeded and cut into 2cm pieces
1 courgette, chopped
1 clove garlic, crushed
1 cup pineapple chunks
SEASONING: 1 1/2 tbsp tamarind paste
1 tbsp lemon grass paste
1 tsp brown sugar
Heat the oil in a wok or frying pan. Add the salmon skin-side down. Sizzle for 1 minute, then stir-fry gently until just cooked, about 30 seconds.
Remove to one side.
Add the vegetables and garlic to the wok and stir-fry for 1-2 minutes, until crisp tender.
Add the pineapple chunks and heat through.
Combine the seasoning ingredients and stir into the wok. Return the salmon to the wok and heat through.
Excellent served on boiled rice.
Serves 2
WASABI SALMON WITH LEMON SAUCE
Panko breadcrumbs are available at most supermarkets or toasted fresh breadcrumbs can be used.
LEMON SAUCE: 1 clove garlic
1/4 tsp each: salt, prepared wasabi
3 tbsp each: light olive oil, lemon juice
2 tbsp hot water
SALMON: 1 small egg, lightly beaten
tsp prepared wasabi
250g packet salmon loins
cup panko (Japanese) breadcrumbs
2 tsp rice bran oil
To prepare sauce, use the flat surface of a knife blade and crush garlic and salt to a paste on a chopping board. Combine with the wasabi, olive oil and lemon juice in a small bowl then whisk in the hot water until it emulsifies. To prepare salmon, combine egg and the wasabi. Dip the salmon into the egg mixture then into the breadcrumbs. Refrigerate for 30 minutes to allow coating to set. Heat the oil in a non-stick pan then saute the salmon for 2-3 minutes each side, until golden and cooked. To serve, drizzle a little sauce on the plate beside the fish. Serves 2
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