Crispy Skin Salmon with Super Food salad
Wild-caught crispy skin Salmon with Broccoli sprouts, Radish, Fire Roasted Peppers, and Avocado
Wild-caught salmon is a fantastic source of essential Omega 3’s, Protein (25g in 3.5 oz), B Vitamins, Selenium, Potassium, and Astaxanthin.
Wild Caught Salmon is well documented for its numerous health benefits:
- Fighting inflammation
- Supporting brain health
- Weight control
- Reduce the risk of heart Disease
Broccoli sprouts and radish
Cruciferous plants contain compounds called glucosinolate, which convert into isothiocyanates when eaten and chewed. All cruciferous veggies contain glucosinolates, but broccoli sprouts have an insane amount, about 10 to 100 times more than most cruciferous vegetables.
There's evidence to suggest that sulforaphane can prevent DNA damage that leads to cancer, and in studies on mice, sulforaphane seems to prevent inflammation that can lead to neurodegenerative diseases, like Alzheimer's and Huntington's disease.
By adding radish to the salad we are adding an enzyme called myrosinase, which may further increase the bioavailability of the sulforaphane in the broccoli sprouts.
Avocados are very nutritious and contain a wide variety of nutrients, including 20 different vitamins and minerals.
Here are some of the most abundant nutrients, in a single 3.5-ounce (100-gram) serving (3):
- Vitamin K: 26% of the daily value (DV)
- Folate: 20% of the DV
- Vitamin C: 17% of the DV
- Potassium: 14% of the DV
- Vitamin B5: 14% of the DV
- Vitamin B6: 13% of the DV
- Vitamin E: 10% of the DV
- It also contains small amounts of magnesium, manganese, copper, iron, zinc, phosphorous, and vitamins A, B1 (thiamine), B2 (riboflavin) and B3 (niacin).
160 calories, 2 grams of protein, and 15 grams of healthy fats. Although it contains 9 grams of carbs, 7 of those are fiber, so there are only 2 net carbs, making this a low-carb friendly plant food.
Recipe: (serves 2)
Wild Caught Salmon 2 fillets
1 oz Salt
4 oz Broccoli sprouts
4 small radish
3 small sweet peppers
2 oz EVOO
1 oz organic apple cider vinegar
Salt, pepper, and spices to taste
To get a good crispy skin follow the method.
Preheat pan on medium heat! This is important! Your fish will stick to the pan if not preheated properly. Allow 3-5 minutes for the pan to come up to temp.
Thoroughly pat dry the Salmon
Liberally apply salt to the skin side, Do not add pepper at this stage as it will burn in the pan. You want to do this right before searing otherwise, the salt will pull moisture out of the fish skin and it will be wet again.
Add oil to coat the bottom of the skillet (Avocado oil), and note that it should be shimmering, but not smoking violently. If it’s smoking like crazy, turn the heat down slightly. If you smoke the oil, you are damaging it, and it will taste burned.
Take your piece of fish and test it by touching the very end of it to the pan. If it makes that hissing sizzling noise, that means the pan is sufficiently hot.
Go ahead and lay the fish down in the pan on the skin side, always away from you so the oil doesn’t splash.
The Trick to getting it just right
Cook skin side down for 90% the time. For an average 1” thick piece about 4 minutes skin side followed by about 30 sec on the flesh.
Broccoli Sprout and Radish Salad
Slice the radish as thinly as possible
Separate the sprouts into a bowl
Add radish slices to sprouts and mix thoroughly
Add EVOO, vinegar, and the juice from half the lemon to the salad and mix
Slice the Avocado
Serve with your favorite blend of spices or salt and pepper, and a squeeze of fresh lemon juice.
A beautiful and delicious meal that is full of nutrition.