Many people are trying to reduce the amount of red meat in their diet. Substituting fish is one way to cut back on red meat consumption, while still maintaining adequate protein intake. Salmon is the most prevalent fish found in grocery stores and also the most versatile.

I know that many of you cringe at the word “salmon.” You perhaps have memories of ghastly salmon noodle casserole, loaded with bones. Long gone are the days when you could only find salmon in a can. Boneless salmon steaks and fillets are readily available, both fresh and frozen, at an affordable price; often less expensive than beef or pork.

Most importantly, salmon is a highly nutritious food. It is high in protein and is an excellent source of B6, B12, niacin, selenium and magnesium. Salmon also provides a full day’s requirement of vitamin D. Needless to say, people whose diets include regular amounts of salmon seem to be protected from a host of medical conditions.

Salmon is also known for supplying Omega-3 fats; a beneficial fat. Omega-3 fats seem to primarily work through reducing inflammation in our bodies. Omega-3 also helps to prevent the blood clots which cause many strokes. A fairly recent development is the realization that Omega-3 fats have potential to help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline. Also, people who have sufficient levels of Omega-3 seem to have less depression and suicide risk, as well as less aggression — in one study, giving prison inmates this type of fat (plus vitamins) reduced aggressive behavior by a third in a mere two weeks.

What I like most about salmon is that compared to other fish, it is fairly easy to cook. While other types of fish and shellfish are delicate and easy to ruin, salmon is forgiving and a good choice for those just learning to cook seafood. Salmon is also appetizing in appearance. When cooked correctly, it is a lovely pink color; very pleasing to the eye.



Grilled teriyaki salmon



2 salmon fillets

1/2 cup soy sauce

1 tablespoon cornstarch

1/4 cup sherry

2 tablespoons cider vinegar

1/4 cup honey

Dash of salt and pepper



Rinse salmon fillets and arrange in shallow baking pan. Combine remaining ingredients and pour over salmon. Marinate for two hours, turning over once during that time.

Grill salmon (charcoal or gas) over medium heat. Cook for 3-4 minutes each side. Brush with the marinade during cooking. Serve with a side of rice and tossed salad, if desired.



Easy poached salmon



2 to 4 salmon fillets

1 lemon, sliced (into rounds)

1 tomato, sliced (into rounds)

1 small onion (sliced into rings)

Salt and pepper

1/2 cup white wine

1/2 cup water

1 non-stick frying pan or skillet with lid



Place fillets in a non-stick skillet. Sprinkle with salt and pepper. Arrange slices of lemon, tomato and onion onto of each fillet. Place wine and water in pan (use all water if you prefer not to use wine). Bring to a simmer over medium heat. Cook approximately 15 minutes, or until salmon is flaky. Carefully remove fillets from pan with spatula. Goes well with rice pilaf and steamed vegetables.



Pasta salad with flaky salmon



1 box of rotini or fusilli pasta

1 red pepper, seeded and sliced

1 red onion, chopped

1 cucumber, peeled, seeded and sliced

1 rib of celery, sliced

2 cups cooked salmon, broken into large chunks



Dressing:

1-1/2 cup prepared Italian dressing

1 tablespoon honey

Juice of one lemon

1 teaspoon prepared mustard



Cook pasta according to box directions. Drain and rinse. When pasta is cool, add vegetables and toss well. Mix together dressing ingredients and toss with the salad. Add salmon last. Toss gently so salmon does not break up to finely. Chill and serve.



Salmon quiche with vegetables



2 frozen deep dish pie crusts

2 cups cooked salmon, large flakes

2 tablespoons margarine

1 small red pepper, chopped

1 small onion, chopped

1 small green pepper, chopped

1 small zucchini, sliced

2 cups fresh mushrooms, sliced

6 eggs, beaten

2 and one-half cups half & half

1/2 cup parmesan cheese

Dash of salt, pepper and nutmeg



Preheat oven to 325 degrees F. Sauté peppers, onions, mushrooms and zucchini in margarine until soft. Set aside to cool. Beat eggs and add half & half, salt, pepper and nutmeg. Layer salmon and vegetables in pie shells, equally distributing among the two. Sprinkle equal amounts of parmesan over each pie, and then pour egg mixture equally over each. Bake for about 90 minutes, or until set. Cool slightly before serving.

Sources: http://lowcarbdiets.about.com/ od/lowcarbsuperfoods/a/ salmonbenefits.htm

— Tina Bailey is the wife of chef Leonard Bailey, director of culinary arts at Mountain State University in Beckley.