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Wash Journal   Fairfield Ledger
Neighbors Growing Together | Dec 12, 2017

Switch Up Your BBQ with Salmon

Jun 15, 2017

By Melissa Boncher, Hy-Vee Dietitian

 

As the weather heats up so do the grills. Add something new and exciting to your grill and switch up your summer BBQ with salmon! Not familiar with fish/seafood? That’s okay, your Hy-Vee dietitian is here to help!

 

Why salmon?

Health benefits. The omega-3 fatty acids found in salmon may help improve cardiovascular health, mood and cognition. Pairing salmon with certain vegetables can increase the absorption of fat-soluble vitamins. Your Hy-Vee dietitian will prepare a Salmon Asparagus Salad to demonstrate, which vegetables pair best with salmon.

Selection and storage. The dietitian seafood pick of the month is wild-caught salmon. Choosing wild-caught salmon ensures both sustainability and lower risk of contamination. Your Hy-Vee dietitian will educate consumers on best practices for selecting and storing salmon as well as Hy-Vee’s Responsible Choice seafood program.

Preparation. The best way to cook salmon is by using a method that maintains moisture, such as grilling on a cedar plank. Maintaining moisture allows for optimal flavor and texture as well as preventing charring. Charring foods creates compounds which can cause inflammation when consumed. Your Hy-Vee dietitian will instruct viewers on how to properly grill salmon on a cedar plank.

 

Salmon Asparagus Salad

All you need:

1 recipe Green Herb Vinaigrette

6 oz spring salad mix

3 spears asparagus

1/4 bulb fennel, thinly sliced

1 radish, thinly sliced

1 (5 oz) fillet steamed skinless salmon, flaked

2 tbsp. chopped walnuts

 

All you do:

- Prepare Green Herb Vinaigrette; set aside.

-Wash and dry salad mix in a salad spinner. Peel asparagus into think strips with a vegetable peeler.

- Combine salad mix, asparagus and fennel in a bowl. Drizzle salad with 2 tablespoons Green Herb Vinaigrette and toss to coat. Reserve remaining vinaigrette for another use.

- Serve salad with salmon. Top with walnuts.

 

Green Herb Vinaigrette:

Blend 1/3 cup olive oil, 2 tbsp. fresh lemon juice, 1/3 cup fresh dill, 1/3 cup chopped fresh chives, 1 tsp. Dijon mustard, and 1/2 tsp honey into a blender until smooth.

 

Nutrition Facts per serving:

520 calories, 33g fat, 4.5g saturated fat, 0g trans fat, 100mg cholesterol, 16g carbohydrates, 8g fiber, 4g protein.

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