We all love eating salmon not only because of its delicious taste, but also because of the many healthy nutrients it possesses.
It can be consumed raw as well, if you are good at choosing safe types of salmon. Not all types of salmon are the same because their life can influence its taste, fattiness, and healthy benefits it possesses.
Read this article in order to identify healthy salmon and how to cook it in the right way so you can enjoy its benefits.
The color of the salmon
When comparing the color of Wild Alaskan Sockeye and farmed salmon, you can notice a great difference.
The color of the former is pleasing red, while the color of the latter is much paler, which means that it has grown in unnatural and unhealthy conditions.
When wild-caught, Sockeye, Chinook, and coho salmon are all excellent types of salmon. There is a difference in their flavor, but are all very healthy.
Sockeye salmon has a strong flavor and is rich in omega 3s. Also, it contains the highest vitamin D, cholesterol, and astaxanthin amounts because they very often eat plankton.
On the other side, Chinook (king) salmon’s omega- 3s amount is twice bigger than any other salmon type. This salmon lives in cold, deep water, but also it can be farmed. Be cautious when buying this salmon and try not to buy the farmed version.
The Pacific coho salmon is rich in vitamin D and omega-3s.
How to cook salmon?
Smoking meat can create histamine, which may cause inflammation if being sensitive to it. Try to find cold-smoked salmon because the lower temperatures keep the omega-3 better.
However, if you cannot find raw salmon, try the following recipe in order to keep its delicious and rich taste. Also, the lemon juice in it will balance out the fat because of its acid.
Recipe for incredible Parchment-baked salmon:
The recipe offers high amounts of omega-3s.
2 center-cut wild salmon fillets (8 ounces each)
1 tablespoon of grass-fed unsalted butter
1 tablespoon of minced fresh herbs, such as parsley, dill, or chives
1 teaspoon of bulletproof brain octane oil (coconut oil or MCT can be used as well)
Lemon wedges for serving
How to prepare it?
Preheat your oven to 320 °F and add the salmon on a piece of parchment paper on a baking sheet.
Rub the salmon fillets with the bran octane oil and then sprinkle sea salt and add the butter on the top.
Next, wrap the parchment around the salmon, so the steam won’t escape. Bake the salmon for around 18 minutes, until it is medium-rare. At the end, sprinkle the herbs and squeeze the lemon over it.