Foods We Love: Salmon with Dill
I'm a little bit addicted to salmon: It's easy to cook, tastes great, and it has 48 grams of protein per 8 ounce serving. Studies have shown that it also might be helpful in treating anxiety due to its high content of Omega-3s. In fact, Ohio State University researchers found that just 2.5mgs of Omega-3s, meaning 12 to 15 ounces of salmon, can lessen anxiety by more than 20%.
Those Omega-3s also help maintain heart health by lowering your bad cholesterol (LDL) and increasing your good cholesterol (HDL). Omega-3s also help brain functioning, and help discourage brain blood clots. Salmon has also been shown to include small bioactive protein molecules that help strengthen bone cartilage, as well as control inflammation in the digestive tract. Salmon also contains Vitamins A, B, and D, as well as the minerals selenium, phosphorus, iron and calcium.
So let's eat some of this super food! Here is a recipe for Grilled Salmon With Dill and Lemon from About.com. If you're not lucky enough to still have your grill out, we've also supplied directions for broiling, which is just as easy, and just as delicious.
Grilled Salmon With Dill and Lemon
Prep Time: 10 minutes
Cook Time: 10 minutes
Yield: Serves 4
- 4 6-ounce salmon fillets
- 4 tablespoons lemon juice
- 2 tablespoons vegetable oil
- 1 tablespoons lemon zest
- 2 teaspoons dried dill
- 2 cloves garlic, minced
Combine lemon juice, zest, oil, dill and garlic in a large resealable bag. Add salmon and turn to coat. Refrigerate for 2 hours. Preheat grill. Remove salmon from bag and place on hot grill. Brush salmon with marinade from the zip top bag. Grill salmon for about 4 to 5 minutes per side. Remove when done. Salmon should be light in color and flake easily through the thickest part.
To broil: Preheat boiler and set over rack about 6" from the heat source. Coat the rack of the broiler pan with olive oil to prevent sticking, or line a shallow pan with aluminum foil and coat lightly with oil. Place salmon skin side down on prepared pan and brush with marinade. Broil the salmon filets for eight to 10 minutes or until they are done. Begin testing the salmon after about six minutes. Insert a fork into one of the natural joins in the salmon flesh. The salmon should flake easily, and the flesh should be opaque.