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Alaska sockeye salmon season is here!

July 2, 2013
By Katy Wilhelmi , The Journal

These days, everywhere you turn, you hear health professionals encouraging consumption of "fatty fish," like salmon, due to their omega-3 fats and associated health benefits. Fatty fish are a rich source of DHA and EPA omega-3 fats which are associated with a lower risk of heart disease and may be beneficial in conditions such as Alzheimer's disease, eczema, asthma, depression and bipolar disorder. Additionally, omega-3 fats are critical in the formation of the brain and eyes of developing fetuses.

Fact Box

Sesame Salmon

Makes 4 servings.

All you need:

4 (4 ounce) fresh salmon


Salt and pepper, to taste

2 tablespoons brown


1 teaspoon mustard (any

type you have)

2 teaspoons lite soy sauce

(lower sodium)

teaspoon ground ginger

1 teaspoon sesame seeds

All you do:

1. Season salmon on both sides with salt and pepper. Place on grill or in pan over medium heat. Cook approximately 4 minutes on one side, then flip.

2. Meanwhile, stir together brown sugar, mustard, soy sauce and ginger. When salmon is flipped, evenly spread glaze over the four fillets as the underside cooks. Sprinkle with sesame seeds.


Oven-Roasted Salmon with Avocado, Tomato & Mango Salsa: Combine 1 diced avocado, 2/3 cup chopped mango, 2 tablespoons lime juice, 1 tablespoon fresh chopped cilantro and teaspoon salt. Top roasted salmon with mango salsa and serve.

Salsa recipe adapted from:

Oven-Roasted Salmon with Horseradish, Walnut and Herbs: Combine 5 tablespoons creamy horseradish, 2/3 cup finely chopped walnuts, 2 tablespoons chopped fresh herbs (such as chives, parsley, dill and/or tarragon) and 2 tablespoons softened Promise or Smart Balance spread. Prepare salmon as directed above, through step 3. Roast salmon for 5 minutes, remove from oven and spread mixture evenly over salmon fillets. Return to oven and continue roasting for an additional 6 to 8 minutes, until fish flakes apart when gently prodded with a paring knife. Season with salt and pepper to taste and serve.

Horseradish topping adapted from:



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