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Healthiest Foods: Wild Salmon

Mary Murray

   Like walnuts, wild salmon is packed with omega-3 fatty acids. "These omega-3 fatty acids are key; you really want to get between one to two grams a day if you're healthy," says Elyse Marrone, a registered dietitian nutritionist and past president of the Palm Beach Dietetic Association. Wild salmon also has protein, vitamin D and minerals including calcium and iron.

Benefits

  • DHA and EPA: These omega-3s "promote healthy brain function, especially in chiildren," says Courtney Burke, a certified nutrition consultant and healthy eating specialist at Whole Foods in Palm Beach Gardens.
  • Protein: Protein is a building block for our bodies. "It's needed for hair, muscles, skin, organs, energy—it does a lot of important things," says Rebecca Berman, a registered dietitian and licensed nutritionist at Palm Beach Dietetics.
  • Iron: The mineral supports metabolism and is essential for normal cellular functioning.

How to incorporate

   Our nutrition experts agree that to reap these benefits, you must consume wild salmon, as opposed to farm raised. Compared to the latter, the former is higher in omega-3 fatty acids. And, as Marrone notes, farm-raised salmon has 40 times the amount of PCBs, the synthetic chemical compound polychlorinated byphenyl.

 

Try This: Salmon Tartare, from PB Catch

Enjoy wild salmon sans cooking in this sophisticated recipe. Photo courtesy of PB Catch

Ingredients

  • 1 cup creme fraiche
  • 1 tbsp. finely minced preserved lemon
  • 1 tbsp. finely minced red onion
  • 1 tsp. harrissa
  • 1 tbsp. capers
  • 1 tsp. chopped dill
  • 1 radish sliced paper thin and soaked in ice water
  • 1 pound small diced wild salmon

Method

  1. Combine all ingredients, except salmon and radish, and allow to macerate overnight to combine flavors.
  2. To serve, dress salmon with flavored creme fraiche and garnish with bubble radish.
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