September 2021 Kitchen Corner

Salmon

Salmon are native to the North Atlantic and Pacific Ocean. They are mostly farmed in many parts of the world and are one of the most popular fish when it comes to human health. Salmon are easy fish to eat. They can be tasty baked, broiled, grilled, smoked, pan fried, made into fish cakes, or eat raw in sushi.

Wild salmon tend to be leaner than farmed salmon. There are many varieties of salmon. The six most popular varieties are Atlantic, Chi-nook (king), Coho (silver), Humpack (pink), sockeye (red) and Chum.

Tips to pick a fresh salmon:

• no strong fishy smelly

• eyes should be clear and round

• flesh should be firm, moist and smooth

• flesh color should be bright red, no discolored

• fish skin looks silvery, shiny and resilient

Salmon can be bought fresh, frozen, or canned. Fresh salmon is best to eat on the same day you bought. It can also be stored 1-2 days in plastic wrap in the coldest part of the fridge. If you don’t consume the salmon after 2 days, you can wrap and store them in the freezer up to 6 months.

To thaw salmon, you can refrigerate it overnight or seal it in a plastic bag and immerse in cold water. Cooked salmon should have an internal temperature of 145oF. Before you go for raw salmon in sushi or sashimi, make sure the restaurant you are going to is reputable and free of foodborne illness risk.

Nutrition Facts

Salmon contain great sources of essential nutrients for our seniors. The omega-3 fatty acids are proven to have anti-inflammatory effects, increase brain function, reduce risk of dementia, and reduce risk of cardiovascular diseases.

Per 3 ounces of raw Atlantic salmon:

Crispy Orange Glazed Salmon

Ingredients:

2 pounds salmon fillets ½ tsp red pepper flakes

2 tbsp vegetable oil 2 cloves of garlic, minced

1 cup navel orange juice 3 tbsp honey

3 tbsp lemon juice 1 tbsp corn starch

4 tbsp soy sauce ¼ cup water

Instructions:

1. Pat dry salmon on both sides and season with salt and pepper. Set aside.

2. Place a non-stick pan on medium high heat. To check the pan is hot enough, add a few drops of water into the pan, if the water beads and evaporates quickly, the pan is ready. Once the water is gone, add two tablespoons vegetable oil to the pan and heat for a minute. Place the salmon fillets in the oil, leave it untouched for 4 minutes until golden crusts form.

3. Flip and cook the salmon on the other side for another 3 to 4 minutes until the fillets are fully cooked (145oF internal temperature).

4. Meanwhile, mix navel orange juice, lemon juice, soy sauce, garlic, honey, red pepper flakes, cornstarch and water in a sauce pan and cook over medium heat until it simmers and thickens.

5. Once the salmon is almost cooked, pour the glaze into the pan and cook for another two minutes. Serve immediately.

References

https://www.verywellfit.com/salmon-nutrition-facts-calories-and-health-benefits-4106641

https://www.hwcmagazine.com/recipe/different-ways-to-cook-salmon/

https://www.unicornsinthekitchen.com/crispy-orange-glazed-salmon-recipe/

Submitted by: Bao Dinh, Acadia Nutrition Co-op Student

References

https://www.herbazest.com/herbs/dragon-fruit

http://marylanddragonfruitgardens.blogspot.com/2017/06/surprising-benefits-of-dragon-fruit-you.html

https://tuoitre.vn/xep-hang-dai-cho-mua-banh-my-thanh-long-giai-cuu-nong-san-viet-20200216141631961.htm

https://casadilibra.com/cach-lam-banh-mi-thanh-long/

Submitted by: Bao Dinh, Acadia Nutrition Co-op Student