- 1/4 cup balsamic vinegar
- 1/4 cup fresh orange juice
- 1/4 cup fresh lemon or lime juice
- 2 teaspoons Dijon mustard
- 2 salmon fillets
- Combine all of the ingredients except for the salmon in a wide, deep bowl.
- Mix them together well with a whisk or a fork and add the salmon, assuring the fillets are well coated by the marinade.
- Cover the bowl and place in the fridge to marinade for 1-2 hours.
- After removing the fish from the fridge, heat the oven to 350°F.
- Place the salmon fillets on a baking tray (you may line it), with the skin down. Pour the additional marinade over the salmon.
- Let the fish bake for 15-20 minutes and check. It is ready if it flakes with a fork.
A great way to increase the fiber content of this meal is to serve it with ½ a cup of brown rice and a side of steamed veggies!
Salmon is an excellent source of essential fatty acids that also provides a tasty meal. However, it is important to choose the correct salmon when shopping at your local grocery store. Always be sure to buy wild and not farmed salmon, as farmed salmon contain greater levels of PCBs (Polychlorinated Biphenyls) than do wild salmon. PCBs are organic compounds that cannot be easily destroyed and have been used as coolants and lubricants in electrical equipment. Although the manufacturing of these harmful pollutants was stopped in the late 70’s, PCBs still exist in the environment today. These chlorinated, potentially cancer-causing, compounds are found in high levels in the fish feed; subsequently, farmed salmon have been found to contain as many as 16 times more of these biphenyls than wild salmon, as reported by the Environmental Working Group (EWG) in 2003. As a result of this feed, the farmed salmon appear bigger in size and contain more fat. If you are not sure about whether the salmon you are purchasing is farmed or wild, ask!
Some other preventative tips for preparing salmon and decreasing PCB content include:
- trimming the skin
- removing any visible fat before baking or grilling
Ensuring adequate essential fatty acid intake can help alleviate common ailments such as: dry skin, PMS, elevated cholesterol levels, obesity and a host of inflammatory conditions such as arthritis and Inflammatory Bowel Disease.
Adding a good essential fatty acid supplement to your daily regimen is one way to ensure sufficient intake. Consuming foods that are rich in essential fatty acids (salmon, flax seeds, nuts, seeds, and avocados) is another. Who knew supplementing could taste so good!
Meera Dossa, is a licensed naturopathic doctor at The Pacific Wellness Institute. To book an appointment for body composition analysis, dietary assessment, and naturopathic treatment with Dr. Dossa, please contact The Pacific Wellness Institute at 416-929-6958.