Wild Caught Salmon with Roast Cucumbers and a Creamy Dill Sauce

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Every time I make salmon, the kids favorite part is the skin. Mine too! I suppose they know intuitively know it it one of the most nutritious part of the salmon.

According to a university article, omega-3’s stored in the salmon’s fat are absorbed by the skin during cooking. The skin also helps retain moisture in the fish while cooked. Sometimes, I will broil the salmon, flesh side up until it begins to lighten in color. Then I flip the fillet and broil skin side up for the coveted crispy skin! 🙂

There is a caveat here. If salmon swim and feed on other animals in contaminated waters, the toxins will bioaccumulate in the fish’s skin and fat. These pollutants can include PCBs and the notorious methyl mercury, which have been linked to health complications in humans, especially pregnant women. According to a study posted in Environmental Health Perspectives, farm raised Atlantic salmon had higher levels of PCBs and several other organic contaminants.

I buy my wild caught salmon in individually flash frozen pouches. I have had great luck with wild caught Keta salmon from Costco. One bag costs $19.99 and feed our family of six for two nights, plus generous leftovers.

If you can’t afford salmon fillets, look for canned wild caught salmon. The pollutants found in farm raised salmon are not worth the risk. Shop around for great prices on wild caught salmon and enjoy the amazing health benefits found in the skin.

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This recipe served two 3 year olds and two 7 year olds and two parents. The 3 year olds split a fillet and the 7 year olds each had their own.

INGREDIENTS:

Five 5 ounce wild caught salmon fillets
2 cups sliced organic cucumber
1 Tbsp olive oil
salt and pepper

SAUCE:

1 cup grass-fed organic full fat greek yogurt
1/3 cup chopped fresh dill
4 cloves minced garlic
1 tsp real salt
1/2 tsp pepper

PUTTING IT TOGETHER:

  1. Preheat the oven to 400F.  Line a baking sheet with parchment paper.
  2. Season the salmon fillets with salt and pepper
  3. Toss the sliced cucumber with olive oil, salt and pepper
  4. Bake for 12-15 minutes or until it easily flakes with a fork.

WHILE THE SALMON BAKES…

  1. Mix together the yogurt, dill, garlic, salt and pepper.
  2. Set aside to serve along with the salmon.

THAT’S IT!! 🙂 There is nothing more fabulous than a super simple supper!!

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I served the fish, baked cucumber and dill sauce with soaked rice and a small salad.

RICE

I use organic basmati rice or organic wild rice. Soaking the rice overnight in water and a couple tablespoons of yogurt reduces antinutrients and aids in digestibility. When you are ready to cook, drain the rice, add the appropriate amount of filtered water and cook as usual.

SIDE SALAD

I did not want to waste any of my big bunch of fresh dill, so I used it in my salad. The veggies are steamed broccoli, fresh, bell pepper, tomato and avocado. The dressing was a spoonful of avocado oil mayo, homemade sauerkraut juice and dill.

Adding lots of veggies and appropriate starches work to stretch meals with a higher cost main ingredient.

SOURCES:

https://spoonuniversity.com/lifestyle/salmon-skin-facts-before-you-eat-it

Foran, Jeffery A. et al. “Risk-Based Consumption Advice for Farmed Atlantic and Wild Pacific Salmon Contaminated with Dioxins and Dioxin-like Compounds.” Environmental Health Perspectives 113.5 (2005): 552–556. PMC. Web. 25 Jan. 2018.

 

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