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Baked Ginger and Garlic Salmon

Nutrition
2022-08-29 | By: Snap Fitness
 Baked Ginger and Garlic Salmon

When it comes to mood-boosting food, salmon is the catch of the day! 

Cold-water fish, like salmon, is key for mental wellness thanks to all the omega-3 fats they contain. Researchers identified eating a high quantity of omega-3-rich foods as a top habit for preventing depression. The reason: DHA and EPA, the two main components of omega-3 that are crucial for maintaining your brain’s neurons, which raises your levels of the smile-raising hormone serotonin—yes, please!

Believe it or not, there are five main kinds of salmon. Some kinds of salmon live in freshwater, some live in saltwater, and some live in both, depending on the season.

Types of Salmon

The five main kinds of salmon are all of the Pacific variety.

  • Sockeye salmon is a red-colored fish and happens to be lower in fat than other varieties. It’s a popular variety and quite tasty.

  • King or Chinook salmon is very high in fat and more expensive. This is typically only found in high-end fish markets or fancy restaurants.

  • Pink salmon is a very small, pale variety of the fish. This kind of salmon is most often used in the canning process, and what you’ll find when you purchase cans of salmon.

  • Chum salmon is a type that’s most popular for its eggs. They are the kind of eggs that you see in sushi rolls.

  • Coho salmon is another popular type of fish and is milder in taste than other varieties of salmon. It’s that silver salmon you most often see in photos of fishermen holding up a giant salmon for photographers.

Next time you’re looking to lift your mood and mental health, try this Baked Ginger and Garlic Salmon recipe!

Baked Ginger and Garlic Salmon Ingredients:

  • 100g Salmon (we recommend pink salmon for this recipe)
  • 2 2/3 cups Cooked brown rice
  • 5 tbsp Slivered almonds
  • 1 cup Green beans
  • 2 cups Broccoli florets
  • 1 Small knob ginger
  • 1 Clove garlic
  • 1 tbsp Coriander
  • ½ Whole lemon 

Preparation:

  1. Preheat oven to 180 degrees
  2. Cook the rice per the packet instructions.
  3. Combine finely chopped ginger, garlic, fresh coriander, and juice of half a lemon in a small bowl and mix well.
  4. Place the salmon on aluminum foil and drizzle lemon herb mix over the top.
  5. Wrap the salmon loosely in foil and bake 13-15 minutes.
  6. Steam or boil the green beans and broccoli florets for 5-6 minutes, until cooked through but still bright and crunchy.
  7. Serve the salmon over cooked brown rice with green beans and broccoli. Top greens with a squeeze of lemon juice and a sprinkle of silvered almond and dig in!

Notes:

  • Swap this recipe with another fish if you prefer
  • When choosing salmon try to use wild-caught salmon or farm-raised because they contain the least amount of contaminants
  • Frozen salmon can be used. Thaw the salmon first. If using the skin on, place them skin side on first on the skillet
  • Storing a piece of salmon is simple. Just put it in an airtight container or wrap tightly in aluminum foil and put it in the fridge. It will keep for about 3-4 days.
  • To reheat oven-baked salmon, warm at a low heat in a pan and add a splash of water for added moisture.

Source:

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6087749/
https://www.theatlantic.com/magazine/archive/2006/10/the-five-main-pacific-salmon/305223/ 

 

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