For
years, scientists have told us that regular consumption of these naturally-occurring Omega-3
fatty acids reduces the risk of sudden death and the likelihood of abnormal heart rhythms that
contribute to sudden death, while also protecting against heart disease by lowering blood
triglycerides and reducing blood clotting. Today, there are many studies showing the dramatic
and wide ranging health benefits of consuming fish rich in Omega-3 fatty acids… fish like wild salmon!
Cooking salmon that's been thawed
Regardless of how you like to cook your salmon (bake,
broil, grill, sauté or poach), we believe the key to success is to SLOW
DOWN! Slow cooking locks in the natural juices of the salmon, for a
more succulent flavor. When the salmon has turned from translucent to
just about completely opaque the salmon is done. At this point the
salmon should begin to flake easily with a fork. It is important to
note that once removed from the heat, your salmon will continue to cook
for several more minutes. Here are some specific guidelines by cooking
method:
TO BAKE:
Pre-heat oven to 275°F. Place salmon fillet skin side down on a cookie
sheet brushed with olive oil, and bake for approximately 20 minutes. Do
not flip salmon fillet.
TO
GRILL: Brush grill with olive oil PRIOR to heating. Once the grill is
medium-hot (you should be able to hold your hand 6 inches above the
grill for 5 seconds), brush the top of the salmon fillet with olive
oil, and place on grill skin side up. Grill fillet until sides begin to
turn opaque. Flip once, using two spatulas, and continue grilling until
fully cooked.
TO BROIL:
Place salmon fillet skin side down on a broiler pan brushed with olive
oil, and place on oven’s middle rack. Generally broil about 10 minutes
or so, though keep watching to avoid overcooking. Do not flip salmon
fillet.
Looking for a
wine to try with your Healthy Hearts fillets? For a white wine, we
suggest the chardonnay from Three Rivers Winery of Walla Walla,
Washington, and for a red we suggest an Oregon Pinot Noir, such as
Freja Cellars.