04/09/2024
Welcome to Tasty Tuesday, where we celebrate the nutritional goodness that is salmon! Salmon proves itself as an excellent protein source, and is rich in long-chain omega-3 fatty acids known for their inflammation-fighting powers. Packed with B vitamins and selenium, a mineral praised for its bone-protecting, thyroid-enhancing, and cancer-risk reducing qualities, salmon is a powerhouse. Surprisingly, it surpasses bananas in potassium content, crucial for blood pressure regulation.
It's important to navigate the complexities of salmon sourcing and it’s health implications. While "wild-caught" labeling may not always guarantee fish sourced purely from natural habitats, true Alaskan wild-caught salmon tends to be the safest option. Other low-toxin varieties include Southeast Alaskan chum, sockeye, coho, pink, Chinook, and Kodiak Coho. In contrast, farmed salmon may contain higher levels of contaminants like mercury, pesticides, and PCBs, and may lack the same nutritional benefits as wild-caught fish. Opting for wild-caught salmon from reputable sources is crucial for maximizing its health benefits.
Elevate your health game by consuming at least two servings of salmon weekly. Enjoy it poached, baked, grilled, steamed, sautéed, and yes, even in its raw form! This hearty soup combines the goodness of salmon with a blend of nutritious vegetables, creating a flavorsome dish that's as wholesome as it is delicious:
Salmon Chowder
Ingredients:
* 2 tbsp Coconut Oil or pastured butter
* 1 bulb Fennel (sliced)
* 2 cups Celery Root (peeled and cubed)
* 2 cups Rutabaga (peeled and cubed)
* 2 cups Vegetable Broth or Bone Broth
* 12 oz Salmon Fillet
* 1 cup Canned Coconut Milk
* 1/4 tsp Sea Salt (or more to taste)
* 1/4 cup Parsley (chopped, optional garnish)
Directions:
1. Heat coconut oil or butter in a large soup pot over medium-low heat. Add sliced fennel, celery root, and rutabaga. Cover and cook until tender, approximately 15 minutes.
2. In a separate saucepan, bring broth to a simmer and gently poach the salmon, skin-side down, for 5-10 minutes. Remove the salmon and set aside.
3. Add the broth to the pot with the softened veggies and bring to a simmer. Cook for 10 minutes, then use an immersion blender to partially blend the soup, leaving it somewhat chunky.
4. Remove the skin from the salmon and flake the fish into chunks. Add to the soup pot along with coconut milk. Season with sea salt to taste.
5. Serve hot, garnished with chopped parsley if desired. Enjoy!
Prep Time: 40 minutes Serves: 4
Notes:
* Store leftovers in the fridge for up to three days or freeze.
* One serving is roughly 1 1/2 cups.
