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Dishing Up: Salmon with Arugula Cream Sauce

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Salmon.

Need a reason to eat more salmon?

How about National Seafood Month? Who would have thought right?  At a time where we’re surrounded by everything pumpkin, it’s actually National Seafood Month!

It’s purpose? To highlight smart seafood choices, sustainable fisheries and the health benefits of including fish as part of a healthy eating plan. Ok, I’m ready to celebrate!

But wait.  

What is sustainable seafood anyway? It’s when it’s caught or farmed in ways that sustains the use of the fishery and marine ecosystem for future generations. Choosing to consume sustainable seafood positively impacts the health of the oceans and the future of our ecosystem.

In other words, what we choose matters!

So, how the heck do we know if the seafood we choose is sustainable?

There’s a really easy web-based tool designed  to help you make an informed decisions. It provides the most up-to-date info on seafood harvested or farmed. Just type in the name of the fish and viola all the info you need is right there.

Or quick rule of thumb – think small.  Smaller fish (i.e. sardines, scallop, clams)  require fewer resources and tend to have much lower mercury levels.

Mercury is a dangerous toxin that can affect brain function and the nervous system. It’s especially important for pregnant women to watch mercury intake. You can read all about mercury content in  fish here.

Okay, enough of that – on to the best part – the health benefits!

Salmon, in fact all fish, are high quality proteins providing amino acids and a variety of vitamins and minerals. You know all that good stuff – vitamin A and D, magnesium, selenium, phosphorus and let’s not forget omega-3 fatty acids. 

Which means… eating fish can help your eyesight, teeth, skin, bones, immune function and metabolism. Oh yeah, it may also help decrease inflammation and your risk of heart disease.

Phew – that’s a mouthful.

The 2015 Dietary Guidelines for Americans recommends the consumption of 8 oz. per week of a variety of seafood.  Did you know the term seafood includes both shellfish and fish? Yup.

And did you know the most popular seafood in the the U.S.include shrimp, tuna and salmon. Not surprised? Me neither.

Salmon is slated as a “superfood” by some. And hey, if that means you’re more likely to eat it, well then call it a superfood.

Confession time.

I have a love-hate relationship with salmon. And by that I mean, there literally is only one type of salmon I like – Coho. Fortunately for me it’s a sustainable fish and less expensive than other varieties. So win-win for me.

Salmon can also be tricky – it’s easy to overcook and then it just tastes – well – bad. Which is why I like this recipe. It’s pretty much a no fuss dish and your chances of overcooking are slim.  

Oh and if you’re not a fan of salmon, I encourage you to try Coho, it’s much milder in flavor than other varieties.

Anyway, however way you choose to celebrate National Seafood Month whether it be with Miso-Glazed Cod, One Pot Clams and Chorizo or Salmon with Arugula Cream Sauce, choose a sustainable fish and know you’ll be doing good things not only for your health but for the health of the ecosystem too!

What’s your favorite type of seafood?

Salmon with Arugula Cream Sauce
 
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Author:
Serves: 2 servings
Ingredients
For the salmon:
  • 2 - 4 oz salmon filets
  • 2 teaspoons olive oil
  • 1 teaspoon dried thyme
  • 1 teaspoon dried basil
  • ½ teaspoon red pepper flakes
  • salt and pepper to taste
For the sauce:
  • 6 oz arugula roughly chopped
  • 1 tablespoon olive oil
  • 2 garlic cloves minced
  • 1 shallot finely chopped
  • 11/2 tablespoons Dijon mustard
  • 1 teaspoon honey
  • ¼ cup half and half
  • 1 teaspoon cornstarch
  • ½ cup vegetable broth
  • salt and pepper to taste
Instructions
For the salmon:
  1. Preheat broiler.
  2. Pat dry filets with paper towel. Place filets skin side down on baking tray.
  3. Rub ½ teaspoon olive oil on the top of each filet.
  4. Sprinkle ½ teaspoon of basil and thyme and ¼ teaspoon of red pepper flakes to the top of filets.
  5. Season with salt and pepper.
  6. Broil for 4 minutes. Once cooked let sit for a few minutes. Then remove from pan, the skin should slide right off the flesh. Top with the sauce.
For the sauce:
  1. In a small bowl, mix half and half with cornstarch. Set aside.
  2. Heat large pan over medium heat, add olive oil.
  3. When oil is hot, add shallots and garlic. Cook a few minutes until they begin to soften.
  4. Add arugula and stir into mixture.
  5. When arugula begins to wilt, add vegetable broth. Then stir in mustard and honey.
  6. Turn heat to low. Give the half and half/cornstarch mixture a quick stir then add to pan.
  7. Turn heat up slightly, keep stirring. As the mixture heats it will begin to thicken. If it gets too thick, add more vegetable broth.
  8. Season with salt and pepper.
  9. When at desired thickness, turn off heat and top salmon with sauce.

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