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Cooked salmon “roll.” Photo courtesy
First, the health benefits:
For years, healthcare professionals have been promoting the benefits of eating more salmon for its omega 3 essential fatty acids. Omega 3s contribute to:
Decreased cancer risk (breast, colorectal and prostate cancer)
Eye health—both dry eye and macular degeneration
Improved mood and cognition
Beyond the well-promoted omega 3s, salmon has two equally strong health benefit components:
Salmon Proteins and Amino Acids
Recent studies have found that salmon contains small bioactive protein molecules called bioactive peptides. They may provide help with joint cartilage, insulin effectiveness and control of inflammation in the digestive tract (e.g., ulcerative colitis).
Selenium, An Antioxidant
Salmon is noteworthy for its high selenium content. High selenium intake is associated with decreased joint inflammation, and also with prevention of certain types of cancer, including colorectal cancer. Four ounces of salmon provide more than 60% of the Daily Value (DV) for this mineral.
As an antioxidant nutrient, selenium has also been shown to be especially important in cardiovascular protection through maintenance of the molecule glutathione.
Enough seriousness; now for the fun.
As an alternative to the conventional baked, broiled, grilled, roasted or sauteed salmon main course, here’s an idea for an appetizer or first course. You can also serve it as a salad course, plated with a green salad.
SALMON “ROLL” APPETIZER
This easy recipe was inspired by sashimi, but it isn’t raw. The ingredients are:
Salmon, cooked or smoked
Nori, the roasted seaweed sheets used to wrap sushi rolls
Optional: cucumber spears for smoked salmon roll
Optional: plate with Asian slaw or seaweed salad
For smoked salmon: Cut cucumber to size and roll in a piece of smoked salmon; wrap with a band of nori.
For cooked salmon: Cut thick fingers of cooked salmon. Wrap with nori and serve.
Smoked salmon “rolls.” Photo courtesy MacKnight Foods.
NORI: ANOTHER “HEALTH FOOD”
You can buy nori in the Asian products aisle of your market, at Asian grocers, or online. Look for a brand that has perforated sections so it can also be more easily cut.
Store nori in an airtight container (a heavy duty storage bag with the air squeezed out will do).
Nori is about one-third protein and one-third dietary fiber, and contains high proportions of iodine, vitamins A, B, and K, and iron.
It has almost no calories; and the people who love it really love it. You can also use a chiffonade of nori as a garnish for noodles, soups and other dishes.
You can also eat nori as a snack. You may have noticed the proliferation of nori snack packages—toasty, crunchy nori seasoned with sesame seeds or other flavors. We love them!
Types of salmon. Do you know your Coho from your Chinook?
Make an informed choice. Check out the difference between wild and farmed salmon.
BE SAVVY ABOUT SALMON
Then, take our wild salmon trivia quiz.
Pancakes With Smoked Salmon & Salmon Caviar
Smoked Salmon & Caviar Blinis
Seven Layer Smoked Salmon & Caviar Sandwiches
FAVORITE SALMON APPETIZERS
The different types of smoked salmon
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