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Nourish Your Brain with Broiled Salmon

healthy eating salmon

Did you know that broiled salmon can nourish your brain and improve your ability to focus and concentrate? Salmon is one of the most nutrition packed fish in the waters because it is loaded with brain boosting healthy fats and potassium. Broiled salmon is easy to make and delicious. This fish is less fishy tasting than others similar to it. It can be cooked or eaten raw for sushi. This pink fish can be grilled, sautéed, pan fried, poached or baked as well. Consuming this fatty fish on a regular basis can reduce your risk of memory problems such as dementia.

Why is broiled salmon good for you?

There are many benefits to consuming this healthy fatty fish at least twice a week. Salmon is commonly known to provide omega 3 fatty acids in high amounts which is beneficial to improving your cardiovascular health. As a result of supplementing vitamin D in your body, salmon dramatically reduces your risk of getting certain cancers. This fresh water fish is a weapon against inflammation in the body because its nutrient rich therefore helpful in treating inflammatory joint conditions.

Another bonus to eating broiled salmon is that it controls body weight like other high protein foods. This is due to regulating hunger hormones in the body. It can promote weight loss and reduces stubborn belly fat. Farmed salmon is higher in calories than wild salmon therefore wild is best.

How do you know when salmon is cooked?

Salmon fish are cooked when the flesh can be flaked with a fork. Raw salmon is very pink however once it is cooked it turns a translucent pink on the inside. When broiling salmon it will have a darker crispier top and translucent pink center. Be careful not to overcook the fish. The fish will look very dry and opaque when it is overcooked. When it is undercooked, it will be very fleshy and moist in the center. To avoid drying out the fish marinade before cooking.

The fool proof method to tell is salmon is cooked is to use a cooking thermometer. This small yet beneficial cooking tool should show that the internal temperature is between 110°F -140° F. Naturally, if the reading is over 140° F it is overcooked and likely dry. Likewise, if the reading is below 110 degrees the fish is not cooked. Only when preparing sushi recipes can the salmon be raw or slightly cooked. When broiling salmon, its best with the skin removed however if your piece has skin start by cooking skin side up in order to avoid the coagulating muscle fibers appearing as bubbles on the top. Cook for about 15 minutes skin side up on middle rack then turn over for another 10 minutes on the top rack of oven. Remove broiled salmon and serve.

Broiled Salmon with Celery Sauce

  • 2 lbs. of fresh Salmon fillets
  • 1 lemon (freshly squeezed juice)
  • 2 Tbsp. avocado oil
  • 1 cup of vegetable broth
  • 2 Tbsp. of flour
  • 1 Tbsp. of butter
  • 2 celery stalks finely chopped
  • ½ onion finely chopped
  • 1 tsp of celery seed, onion powder, garlic powder
  • 12 drops of cayenne pepper sauce
  • salt and fresh ground pepper
  • ½ tsp thyme
  • mace and nutmeg to taste

Method:

  1. Preheat oven to broil setting low.
  2. In a bowl add avocado oil, lemon juice, celery seed, onion powder, garlic powder, cayenne pepper sauce, thyme, salt and pepper. Wisk together until well blended. In a large gallon Ziplock bag place the fresh Salmon fillets and the marinade. Place in refrigerator for 45 minutes up to 3 hours.
  3. Spray a shallow baking dish with cooking oil. After marinating the fish, remove from Ziplock bag and place in a shallow baking dish. Put dish in oven for 15 minutes on middle rack. Once cooked move baking dish up to first rack for another 10 minutes.
  4. To prepare the celery sauce, in a pot combine butter, and celery. Sauté until celery is translucent. Then add in onion. Continue to sauté until onion is also translucent. Next add in flour. Turn heat to low. Once paste like texture is formed slowly add the vegetable broth until desired sauce consistency has been reached. Sprinkle in mace and nutmeg to taste. A little goes a long way.
  5. Remove broiled salmon from the oven. On a plate place the fillets and drizzle with celery sauce. Serve over bed of spinach drizzled with balsamic vinegar or peas n rice.

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