Salmon offers a huge amount of health benefits. It provides us with a natural source of Omega 3’s which are much easier for the body to utilize than getting them from flaxseeds, hemp seeds or walnuts. You need to be sufficient in vitamin B6, magnesium and zinc for your body to make the enzymatic conversion from plant sources. Salmon is also very low in mercury as they are small and eat plants, unlike other larger fish such as shark, golden snapper and swordfish. When eating salmon, it is best to consume wild or organically farmed fish rather than conventionally farmed fish due to the additional use of pesticides, fungicides and excessive Omega 6 consumption.
What other benefits does Salmon offer?
- It has calcitonin so it improves bone density and strength.
- Eating salmon regularly has been shown to reduce the risk and incidence of depression, hostility in young adults and cognitive decline in the elderly.
- The fats in salmon reduce inflammation, keeping the blood from clotting excessively and relaxing and dilating the arteries. When eaten two to three times per week, salmon can protect you from problems such as heart attack, stroke, arrhythmia, high blood pressure and high triglycerides.
- Eating salmon twice a week has been shown to significantly decrease the risk of macular degeneration — a chronic eye condition that leads to loss of vision.
- Eating salmon while pregnant and nursing can boost learning capability and academic performance in children through its high levels of DHA (decosahexaenoic acid) which is the main structural fatty acid in the central nervous system and retina. Feeding salmon to preschool children also aids in the prevention of ADHD and can even boost academic performance.
- Salmon is an excellent source of vitamin D which is is crucial to maintaining optimal health.
- Salmon is an excellent source of tryptophan, an all-natural sedative, so it helps you sleep.
Wow, bet you didn’t know all that salmon can do! Now that you know, you will want a great new recipe for your next salmon meal. Guess what – I have one. This recipe is for a spice rubbed, sear-roasted salmon with caramelized fennel and an apple/fennel frond slaw. And it is incredible!
The salmon is rubbed with a mixture of ground, toasted coriander seeds, ground sumac, lemon zest and salt. Then it is seared in an oven-safe pan and finished by roasting in the oven. Along side of the salmon is caramelized fennel that I slow cook in a mixture of olive oil and butter until it tenderizes and achieves a sweet caramelized finish. On top of all of this is served a simple mixture of matchstick apples and chopped fennel fronds with a bit of fresh lemon juice to prevent oxidation and add an extra bit of tartness. It is an explosion of multiple flavor sensations that work together extremely well to create each satisfying bite!
Spice-rubbed Salmon with Caramelized Fennel and Fresh Apple Slaw
- 1 Tbs. coriander seeds
- 2 Tbs. ground sumac or sweet paprika
- 2 tsp. finely grated lemon zest
- 2 tsp. kosher salt
- Four 6-oz. salmon fillets, preferably wild or organically farmed
- 1 1/2 tablespoons unsalted butter
- 3 1/2 Tbs. plus 1 tsp. olive oil
- 2 fennel bulbs, quartered, cored, and sliced lengthwise about 1/4-1/2 inch thick, (save about 1/2 cup fronds for garnish)
- One-half firm, tart apple
- 1 teaspoon fresh lemon juice
- Kosher salt and freshly ground black pepper
- Heat the oven to 425°F.
- In a small skillet, heat the coriander seeds over medium heat, stirring frequently, until they are lightly golden brown and aromatic, about 3 minutes. Remove from the heat and let cool slightly. Grind the seeds in an electric grinder and transfer to a small bowl. Stir in the sumac or paprika, lemon zest, and salt.
- Heat 1 1/2 tablespoons butter and 1 1/2 tablespoons oil in a In a heavy 12-inch ovenproof skillet. Add fennel and sprinkle with a dash of salt. Cook over medium low heat until the fennel is tender crisp and lightly caramelized. Use a slotted spoon to remove from the pan. Set aside.
- Generously coat the salmon fillets on non-skin side with the rub and set the fillets on a plate. Add an additional 2 Tbs. of oil and heat over medium-high heat. When the oil is shimmering hot, arrange the salmon fillets evenly in the pan, skinned side up. Add the fennel to the pan, fitting it into the spaces around the fish. (It will look like there’s not much room, but you will be able to squeeze this amount of fennel around the fillets.) Sear for about 2 minutes, without moving; then use a slotted metal spatula to lift a piece of fish and check the color. When the fillets are nicely browned, flip them and put the pan in the oven. Roast until the salmon is barely cooked in the center, 4 to 6 minutes. While the salmon is roasting, toss the fennel fronds in a medium bowl with the remaining 1 tsp. olive oil. Core the apple half and cut it into matchsticks. Add to the fennel fronds. Sprinkle the remaining 1 tsp. lemon juice over the apples, season with salt and pepper, and toss again. When the salmon is cooked, remove the pan from the oven and transfer the salmon with the spatula to serving plates.
- Top each piece of salmon with some of the glazed fennel and then a little mound of apple salad. Serve immediately.
- I would highly suggest you use Sumac for the spice rub instead of sweet paprika if at all possible. I found it at Whole Foods. It has a mild rich flavor and creates a beautiful, deep colored crust on the fish.
(click here) for printable recipe
2 opinions on “An unusual Spice Rub on this Salmon wakes up your Tastebuds!”
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This looks DELISH! We eat salmon twice a week and I can’t wait to try this recipe. Thanks for sharing!
Thanks Andrea. You’ll have to let me know after you make it.