Healthy Recipes
Pan-Roasted Wild Salmon with Kalamata Olives & Basil
Want to prevent macular degeneration? Make sure you’re getting enough vitamin B12, vitamin B6 and folate. A study funded by the National Eye Institute involved over 5,200 women over the age of 40.1 After 7 years, the women who took a daily supplement of the three B vitamins enjoyed a 41% reduced risk of macular degeneration, compared to the women in the placebo group. In each serving of this fish dish, you’ll enjoy nearly 90% of the daily requirement for vitamin B12 plus 69% of the daily requirement for vitamin B6. Serve with a side of roasted asparagus — a rich source of folate — to get the sight-saving trio of nutrients and round out the meal.
Time To Table: 15 minutes
Serves: 4
The Benefits
Excellent Source of: Potassium, Protein, Selenium, Vitamin B6, Vitamin B12, Thiamin, Niacin, Riboflavin, ALA Omega-3, EPA/DHA Omega-3
Good Source of: Iron, Magnesium, Folate
Preferences: Low Carbohydrate, Gluten Free
Ingredients
1/4 tsp Celtic sea salt
16 small organic kalamata olives
2 Tbsp fresh organic basil leaves, thinly sliced
1 Tbsp organic, grass-fed butter (salted)
1/2 tsp freshly ground black pepper
24 ounces wild Alaskan salmon
Preparation
Preheat oven to 400°F. Add butter to a medium oven-proof sauté pan and heat over medium high heat. Rinse salmon, pat dry and sprinkle with salt and pepper to taste. When butter has melted and pan is hot, add the salmon fillets — skin side up — to the pan. Cook 2-3 minutes. Do not turn. Add the olives to the pan around the fish and stir gently, cooking 2 more minutes. Flip the fish. Place the pan in the oven to complete cooking to desired doneness (2 minutes for medium-rare; 4 minutes for medium-well). Remove from oven, top with fresh basil and serve.
Nutrition Information
278 calories, 15 g total fat, 4 g saturated fat, 0 g trans fat, 5 g monounsaturated fat, 5 g polyunsaturated fat, 100 mg cholesterol, 344 mg sodium, 1 g carbohydrate, 0 g fiber, 0 g sugars, 34 g protein
Reference
- Christen WG, et al. Arch Intern Med. 2009 Feb 23;169(4):335-41.
[Ed. Note: Kelley Herring is the founder of Healing Gourmet – the world's leading website on the power of foods to promote health and protect against disease. Her latest work is a revolutionary health transformation program called, Your Plate, Your Fate. In this 7-part program you'll learn how to protect your health and optimize your weight by maximizing the nutrients in your food. Learn more here.]
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Tags: folate, macular degeneration, salmon, vitamin b12, vitamin b6
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My question revolves around the use of the oven in this recipe.
It takes about 15 minutes to heat my oven to 400 degrees and then the fan runs to cool the oven down for quite awhile —all for a 2 to 4 minutes baking. To me this is a tremendous waste of power and time.
1. could a toaster oven work as well?
peaple say fish salmon skin is rich in protein and omega3, but they recomend to remove skin and fat and internal organs to remove polluntants, should we do this with fresh alaskan salmon? I love the skin, but im affraid to get birth defects from polluntans.