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Why Salmon Should Make it On Your Menu

July 31, 2013 by Dean Simmons, Registered Dietitian

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Pacific salmon has been named the official fish of BC. This superb fish tastes great, packs a nutritious punch and is an easy base from which to create simple and delicious meals. With all this, you may be left wondering "what’s the catch?" 

Well, happily there is no catch! Salmon is a good source of protein, vitamin D and omega-3 polyunsaturated fats, and is low in mercury. Also, wild BC salmon is recommended by the Ocean Wise program as coming from sustainable fisheries. All together, salmon is a nutrient dense food that’s a healthy choice for you and the whole family.August is a great month for salmon lovers as several species of Pacific salmon are in season. Whether you catch your own or buy it from a fish monger you can’t go wrong. 

Cooking tips:

Pacific Salmon include: Sockeye, Pink, Chum, Coho, Steelhead, Chinook and Cutthroat troutSalmon is well suited to dry heat cooking methods like broiling, baking and grilling. It doesn’t matter which cooking method you choose, just remember that fish cooks quickly, so keep a close watch to avoid drying it out. The general rule of thumb is to cook fish for eight to 10 minutes per inch (2.5 cm) of thickness. The flesh will flake easily and turn opaque (non transparent) when cooked.

Looking for dinner ideas? Check out these recipes from Dietitians of Canada.


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