Malta Development Blog

A Healthy Superfood – Salmon

[fa icon="calendar"] 9/10/14 5:09 AM / by Malta Development

Salmon is a perfect choice for families looking for a healthy alternative to beef or chicken. It’s an excellent source of “good fats” or omega-3 fatty acids and high in vitamins A, B, and D. This power packed protein can help lower an individual’s cholesterol, while lessening their chances of suffering from a heart attack or Alzheimer’s disease. The health benefits of eating salmon are hard to ignore. However it is cooked, salmon is a must eat fish for any family looking to add a healthy option to their diet.

Here is a great baked salmon recipe, if you are looking to for a healthy dinner option.

Ingredients

8 Green Onions
1 Slice Bacon, Sliced
1 Clove Garlic
1 Leek, White and Tender Green Parts Only, Halved Lengthwise and Sliced
Salt to Taste
½ Teaspoon Butter
1 ½ Cups Diced Yukon Gold Potatoes
3 Cups Water
1 Pinch Cayenne Pepper
2 (12 Ounce) Center Cut Salmon Fillets
1 Teaspoons Tarragon Dijon Mustard
Salt and Freshly Ground Black Pepper To Taste
1 Tablespoon Vegetable Oil
2 Tablespoons Asian Chili Past
1 Green Onion, Chopped

 

Directions

  1. Bring a large pot of lightly salted water to a boil. Add 8 green onions and cook uncovered until slightly softened, about 30 seconds. Immediately immerse in ice water for several minutes until cold to stop the cooking process. Once the onions are cold, drain well, and set aside.
  2. Cook bacon in a large skillet over medium-low heat until browned, about 8 minutes. Stir in garlic, leek, salt, and butter; cook and stir until leek is softened, about 10 minutes. Add potatoes and enough water to cover, about 3 cups. Season with salt and cayenne pepper. Bring to a simmer, reduce heat to low and cook until potatoes are tender, about 15 minutes. Set aside.
  3. Preheat oven to 375 degrees F (190 degrees C). Line a baking dish with parchment paper lightly coated with vegetable oil.
  4. Prepare each salmon filet salmon by cutting the belly, the bottom 1/3 of the fillet, off the skin. Cut remaining 2/3 of fillet away from skin. Cut this piece in half. Cut belly in half horizontally. Spread each piece with tarragon mustard and top with a slice salmon belly. Season with salt and black pepper. Wrap each salmon packet with two green onions, crisscrossing like ribbons, tucking the ends on the underside.
  5. Place salmon packets, belly-side up, on the parchment and drizzle each with vegetable oil.
  6. Bake in the preheated oven until the salmon is slightly firm to the touch and no longer translucent inside, about 15 minutes.
  7. Heat potato leek soup and stir in chopped green onion. Season with salt and black pepper. Serve soup in shallow bowls, topped with 1 salmon packet and garnished with chili paste.

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