15-Minute Salmon with Mustard, Dill Sauce - Healthy Food Tip and Recipe

healthy food tip and recipe

Today's Recipe If you don't know what to serve for dinner tonight ...
Scientific research continues to discover the importance of vitamin D and omega-3 fatty acids for optimal health. Salmon is one of the best food sources for both of these hard-to-find health-promoting essential nutrients.

15-Minute Salmon with Mustard, Dill Sauce
Prep and Cook Time: 15 minutes
Ingredients:

• 1-1/2 lbs salmon filet cut into 4 pieces, skin and bones removed
• 1 TBS fresh lemon juice
• 
  
• Dill Sauce
• 2 medium garlic cloves, pressed
• 1 TBS Dijon mustard
• 2 TBS fresh lemon juice
• 1/4 cup chicken broth
• 1 tsp honey
• 1 tsp chopped fresh dill
• salt and white pepper to taste

Directions:

1. Preheat broiler on high and place an all stainless steel skillet (be sure the handle is also stainless steel) or cast iron pan under the heat for about 10 minutes to get it very hot. The pan should be 5 to 7 inches from the heat source.
2. Press garlic and let it sit for at least 5 minutes to bring out its health-promoting properties.
3. Rub salmon with 1 TBS fresh lemon juice, salt and pepper. (You can Quick Broil with the skin on; it just takes a minute or two longer. The skin will peel right off after cooking.)
4. Using a hot pad, pull pan away from heat and place salmon on hot pan. Return to broiler. Keep in mind that it is cooking rapidly on both sides so it will be done very quickly (7 minutes per inch of thickness). Test with a fork for doneness. It will flake easily when it is cooked. Salmon is best when it is still pink inside.
5. To make the sauce, add garlic to a stainless steel skillet and stir for half a minute. Add mustard, lemon juice, broth, honey, salt and pepper. Cook on high heat for a minute to reduce slightly and then add dill. Pour over salmon and serve.

Serves 4 Serving Suggestion: Serve with

• Pureed Sweet Peas

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Healthy Food Tip

Is there such as thing as organic fish?

As of spring 2008, the U.S. Department of Agriculture (USDA) has yet to start certifying fish as organic within the United States. Yet, agencies in other countries (like the Certified Organic Associations of British Columbia in Canada) do certify fish as organic and some of these fish are sold in the U.S. and display a legitimate organic seal. While organic fish farming remains an area of some controversy and confusion, I support these certifying processes and encourage you to consider the potential inclusion of organically farmed fish into your Healthiest Way of Eating. Since approximately 80% of all fish sold in the U.S. have been imported from other countries, there are a number of organic, farmed fish options currently available in different parts of the country (but not yet as widely available as many other organic foods).
Within the near future, I expect the National Organics Standards Board at the USDA to adopt recommendations from its Aquaculture Working Group and start certifying farmed fish as organic within the U.S. if the fish meet the defined organic guidelines. This step will allow for display of the USDA�s green organic logo on farmed fish that meet organic standards for health and the environment. I encourage you to purchase those fish when they become available!
Since virtually all fish labeled organic will be farmed fish, what about wild-caught fish? At present, it doesn�t look like the USDA will be allowing display of its organic logo on fish that have been wild-caught. Nevertheless, I believe you can purchase wild-caught fish that are both healthy and also safe to consume from the standpoint of the environment.
When it comes to wild-caught fish, what�s important is geography. Different fish swim in different native waters, and these waters vary greatly in terms of their contaminants. We�ve taken a close look at the latest U.S. Environmental Protection Agency (EPA) report on mercury levels in different fish, and on the basis of this report, have identified your best and worst choices when it comes to wild-caught fish. Your best wild-caught choices are Alaskan salmon and West Coast salmon caught in the Pacific Ocean along the coastlines of California, Oregon, and Washington. Pacific scallops, shrimp, oysters, clams, mussels, herring, and anchovies are also good choices based on this EPA data. I recommend that you consider these wild-caught fish for inclusion in your Healthiest Way of Eating on a several-meals-per-week basis.
At the other end of the spectrum are wild-caught fish that we encourage you to avoid due to their high mercury ratings from the EPA. Wild-caught fish on your �avoid list� should include: swordfish, tilefish, marlin, shark, bluefin tuna, and king mackerel.
For further information about organic standards and aquaculture, I encourage you to visit the following resources:

• Certified Organic Associations of British Columbia
• USDA Agricultural Marketing Service
• Proposed National Organic Standards for Farmed-Aquatic Animals and Plants

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