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March is Nutrition Month, so we brought in our resident dietitian to teach us all about one of the most nutritious foods out there—salmon.

Fish, in general, is great and salmon is a really good source of omega-3 fats and vitamin D. Together these nutrients help reduce inflammation in our bodies, promote heart health, brain, nerve and eye development, help us build healthy bones and strengthen our immune system.

Having foods with these healthy fats every day is important, and salmon could be consumed a couple of times a week. We get it—eating the same food can get a little boring, so Stephanie Clairmont shares four unique ways to get more of the superfood into your diet.

Red Thai Curry Salmon

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Homemade Thai red curry is simple, easy and can be cooked in 15 minutes or less! It’s a go-to one-pot meal for any busy family that is warm, spicy and satisfying.

You can substitute any of the vegetables with any vegetables you like, just change the cooking time. For example you can use green beans, but only cook them for 4 minutes or so instead of the full 15 minutes for the below vegetables.

Red Thai curry uses hot peppers, so depending on how spicy you like your curry, you can play around with fresh peppers you find from your farmer’s market or grocers or dried pepper varieties. I always recommend just using a little to start with. Same with the chili pepper – you can cut it out completely or just add a pinch like in this recipe so the spice is very mild.

I’ve simplified the recipe from more traditional curries by leaving out some of the hard to find ingredients you don’t usually have in your fridge like shrimp paste or lemongrass to make this homemade version an easy recipe you probably have most of these ingredients in your pantry.

WHAT YOU NEED:

  • 1 tbsp avocado or coconut oil
  • 1 shallot, diced small
  • 1 pack king oyster mushrooms, sliced thin
  • 1 lb salmon, chopped into 1 inch cubes
  • 1 red bell pepper, chopped
  • 1 green zucchini, chopped
  • 1 cup fresh tomatoes, diced
  • 1/4 cup cilantro stems, minced
  • 1/2 tbsp fresh ginger, grated
  • 1 clove of garlic, minced
  • 1/2 tsp ground cumin
  • Pinch of cayenne or chilli flakes or both!
  • 1 tbsp fish sauce
  • 1 can coconut milk

To serve:

  • Handful of fresh cilantro leaves
  • 1 fresh lime

WHAT YOU DO:

  1. Place a large, metal pot on medium-high heat. When warm add the oil, mushrooms and shallot. Allow to lightly brown and cook about 3 to 4 minutes.
  2. Add all the other ingredients, up to the coconut milk to the pot and turn the heat up high. Bring to a simmer, reduce heat and cover allowing all the ingredients to cook through and the flavours to have fun and blend together.
  3. Cook 10 to 15 minutes, until vegetables and salmon are cooked through.
  4. Serve over steamed rice with some fresh cilantro and lime squeezed on top.

Salmon Meatballs with Avocado Cream Sauce

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This simple recipe gives you a spin to a normal meatball dish, perfect in your lunch, as a mid-afternoon snack, dinner with a little salad or as a super cool appetizer at your next party.

Make sure to buy the freshest salmon possible as it will affect the taste. It can be pretty tricky to get fresh fish, depending on where you live and it might be why so many people don’t like fish or find salmon “too fishy”. Ask your local fish shop or fish counter in the grocery store when their order comes in - it should be the same days each week and make sure you pick up fish and cook it fresh that night for the best, least “fishy” flavour.

WHAT YOU NEED:

  • 1 lb fresh salmon
  • 1 egg
  • 1 shallot or 2-3 tbsp onion, minced
  • Handful of fresh cilantro, minced
  • Salt & pepper

For the sauce:

  • 1 avocado
  • 1/4 cup plain yogurt 
  • Juice of half a lime
  • Salt & pepper to taste

WHAT YOU DO:

  1. Preheat oven to 375 degrees F.
  2. Chop salmon into large chunks and then add to a food processor. Pulse a little at a time until small little pieces resembling ground meat. Alternatively if you don’t have a food processor, use  a sharp knife to mince salmon up nice and small.
  3. Mix fresh salmon gently with other ingredients. 
  4. Scoop 12 to 16 meatballs out and roll gently. Place on large baking sheet. Cook 12 to 14 minutes until cooked through.
  5. While salmon is cooking, add avocado, yogurt, lime juice and a little salt and pepper in a food processor or blender. Blend until smooth. Add a little water until desired thickness is achieved in your blend. Scoop into a small bowl.
  6. When meatballs are cooked through, remove from oven. Serve with rice and cooked vegetables or salad with avocado sauce and enjoy!

Salmon Cakes

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This is a quick and easy meal to whip up and an easy way to sneak in a few vegetables for picky children or adults. It’s especially great to use when you have leftover roasted salmon or leftover mashed potatoes from a night or two before!

You can be flexible to add new diced vegetable flavours like fennel bulb instead of celery or other roasted vegetables instead of the peppers and play with different herbs instead of the parsley for different flavours.

WHAT YOU NEED:

  • 1 lbs fresh salmon
  • 1 red pepper, quartered
  • 1 tbsp olive oil
  • Salt & pepper
  • 1 cup bread crumbs or leftover cooked, mashed potatoes
  • 2 eggs
  • 1 tbsp mayonnaise
  • 3 green onions, diced small
  • 1 stalk of celery diced small
  • Handful of fresh parsley

WHAT YOU DO:

  1. Preheat the oven to 400 degrees F.
  2. Place the salmon and the red peppers on a baking sheet. Drizzle and rub oil all over fish and peppers. Season with salt and pepper. Place in the oven and cook 15-20 minutes until cooked through.
  3. Once salmon is cooked through, flake into small pieces. Dice up roasted peppers into small pieces.
  4. Meanwhile place a large non-stick pan on medium heat.
  5. Mix salmon, peppers, eggs, mayonnaise, onions, celery and parsley. Form into 8 to 12 small cakes.
  6. Add a little olive oil to the pan and place salmon cakes on the hot frying pan. Cook 3-4 minutes per side until golden brown cooked through.
  7. Serve with a side of salad or cooked vegetables.

Rainbow Salmon Skewers

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This bright and simple recipe can be done during warm months when you can grill outside or on your stove top using an iron skillet.

An iron skillet is a heavy pan with or without grill lines on it perfect for cooking meat, fish or vegetables. And for getting that grill flavour without the grill when you’re cooking indoors.

You can substitute any other kind of fish or vegetables you like in this recipe.

WHAT YOU NEED:

  • 1 lb fresh salmon
  • 1 red pepper
  • 1 orange pepper
  • 1 yellow zucchini
  • 1 green zucchini
  • Pack of whole, button mushrooms
  • Olive oil
  • Salt and Pepper

WHAT YOU DO:

  1. Soak 6-8 wooden skewers in a cup of water for about 10 minutes or so.
  2. Chop salmon into 1-inch cubes. Chop all other vegetables into large pieces. Keep mushrooms whole.
  3. Place the vegetables and salmon on the skewers one at a time to create the look of a rainbow!
  4. Meanwhile, place a iron skillet on medium heat. Alternatively you can use your grill, barbecue or a non-stick pan on the stovetop.
  5. Cook the skewers for about 10 to 15 minutes until salmon and vegetables are cooked through.