DIARY OF A CHEF AT HOME
a collection of holistic nutrition tips & tricks, plus many of Food on the Table's favourite recipes
One of my favourite types of fish to eat is fresh caught wild sockeye salmon. Living on the West Coast we have an abundance of fresh seafood right at our doorstep that can be purchased from farmer’s markets, local sea mongers, Granville island (in Vancouver, BC), many local grocery stores or freshly caught from your own fishing rod! There are so many ways in which salmon can be prepared and the ones that know this best are the indigenous people of this land where fresh caught salmon was a staple in their diet.
Salmon is a nutrient dense food that can offer a wide range of essential nutrients. Nutrients in the form of whole foods are the best way for the body to absorb and digest vitamins and minerals. Hippocrates said it best; “Let food be thy medicine and medicine be thy food.” One of the nutrients that salmon is best known for is its high levels of essential omega 3 fatty acids (EFA's). Since our bodies are not able to produce this, it's important that we get it from food or supplements. EFA's are known to reduce unnecessary inflammation, lower blood pressure and improve the function of our cells. Salmon is high in protein (another essential nutrient that our body's cannot make) which plays many important roles in supporting bone health, healing from injury or illness and many other functions. Salmon is also an excellent source of B vitamins which are requires for supporting heart and brain health, energy production and controlling inflammation.
With the state of the ocean’s these days it’s becoming increasingly important to make wise choices when purchasing seafood. I make sure to seek out fish that is ethically caught and sourced. I still do believe that certain fish can be part of a healthy diet. We eat fish maybe 2-3 times a month in our house. I tend to stick to the smaller fish (salmon, trout, mackerel, sardines, cod and sole) to minimize consumption of any possible mercury or other toxins and I always prepare a side of vegetables to be consumed with the fish, as veggies are great for drawing toxins out of the body.
I’ll often double or triple the amount of spice mix in this recipe and use it as a marinade or seasoning for other dishes. After you rub the spice into the salmon, allow it to sit for 20 minutes. Just before baking drizzle the molasses all over the whole filet.
This dish is cooked in very high heat, 500’F (broil) which cooks the fish very quickly and slightly caramelized the molasses topping. To ensure a tender, medium-rare cooked fish make sure to set your timer for 8-10 minutes, depending on how hot your oven gets. Watch it carefully because 500’F is HOT and over-cooked salmon is not awesome.
A word of caution: *PLEASE ONLY USE A CERAMIC OR STAINLESS STEEL BAKING TRAY. GLASS CANNOT WITHSTAND HIGH TEMPERATURES*. I learned this the hard way in the form of a glass baking dish exploding in my hands, shooting hot shards of glass that gouged their way into our newly renovated wooden cabinets. Luckily no one was hurt, but it was scary as hell. I then read the small print on other glass baking dishes, and they all say DO NOT BROIl…..so just in case you didn’t know this, now you do! I’m glad my partner loves me so much because I’ve had a few “mishaps” in the kitchen that may or may not have caused some damage.
I love this salmon served over a bed of Cauliflower Rice Pilaf, Pea and Mint Puree and a side of Kale Salad which can all come together in under an hour. It’s a beautiful and fancy looking dish if you serve it up nicely, this is a great option if you’re hosting a dinner party!
SPICED MOLASSES SALMON
1 whole wild sockeye salmon filet
2 tablespoons extra virgin olive oil
1 tablespoon apple cider vinegar
1 teaspoon sea salt
½ teaspoon fresh cracked black pepper
½ teaspoon ground cumin
½ teaspoon cinnamon
½ teaspoon paprika
½ teaspoon garlic powder
½ teaspoon onion powder
½ teaspoon thyme
½ teaspoon oregano
1 tablespoon molasses
This dish is delicious served over a bed of Cauliflower Rice Pilaf and Mint Pea Puree with a side of Autumn Harvest Kale Salad!
*If you're using the whole fish and you're left with the carcass (bones), make a healthy and delicious fish broth!*
One of my great joys in life is cooking! As a Registered Holistic Nutritionist (RHN) & food lover I continue to explore the balance between healthy, traditional food preparation and tasty dishes.
Check out my new COOKBOOK! Planting Seeds of Nourishment with over 40 whole-foods based recipes and tons of nutrition info!