Since I don’t eat red meat fish and chicken are staples in my diet. And thanks to the cedar plank my mother in law gave us I can actually cook salmon with a delicate flavor and smoky flavor really well if I do say so myself!
All you need to create this nutritious (read below for the health benefits) and delicious dish at home is 1 cedar plank, 1/8-1/4 cup real maple syrup (I use and 1/8, I don’t love my salmon super sweet…), enough good olive oil to coat the plank about 2 Tbs, a lemon, a few sprigs of rosemary, and salt and pepper. The recipe I originally used for this dish did not use lemon, but I think this citrus is a nice touch, and called for bourbon or apple juice but I don’t keep the hard stuff stocked plus I don’t think it needs any more sweetness!
Follow directions for your cedar plank. Mine I throw in the oven to heat up before putting the fish on it.
Preheat oven, 400 degrees. Or heat the grill.
Brush olive oil on cedar. Place fillet on the plank sprinkle salt and pepper. Brush maple syrup on the salmon and lay lemon slices and rosemary sprigs on top. Cook for about 20-25 minutes depending on how well done you like your fish.
If you grill the salmon it should take about 10 minutes over a medium to high flame.
Salmon is an excellent good fat or Omega-3 fatty acids. Vitamins A, B and D as well as minerals calcium, iron, phosphorus and selenium. In moderation incorporating salmon in to your weekly diet will benefit your heart, brain, nervous system and muscle tissues.
Brain and Nervous System Benefits: Omega-3 fatty acids aid with brain efficiency and improve your memory. In conjunction with Vitamins A and D, amino acids and selenium those acids also protect your nervous system from the deteriorating effects of aging. Salmon has even been shown to guard against diseases like Alzheimers, Parkinsons, as well as depression. Omega-3 acids also help prevent blood clots, which decreases your risk stroke.
Heart Benefits: Salmon can actually strengthen heart muscle. The Omega-3 fatty acids in salmon help lower your bad cholesterol (LDL) and raise your good cholesterol (HDL). In addition to helping with cholesterol eating salmon can lower your blood pressure and even prevent the hardening of your arteries, which lessens the risk of having a heart attack.
Muscle Tissue Benefits: The protein in salmon is easier to digest than other animal proteins. When building muscle your body needs to absorb protein from food to increase strength. Therefore protein from salmon is an ideal source to consume while you’re trying to increase your muscle tissue.
Other Benefits: New research involves the protein and amino acid content of salmon. Several studies have found that salmon contains small bioactive protein molecules (called bioactive peptides) that may provide special support for joint cartilage, insulin effectiveness, and control of inflammation in the digestive tract. One particular bioactive peptide called calcitonin (sCT) has been of special interest in these studies. As researchers learn more and more about salmon peptides I expect to see more potential health benefits discovered related to inflammation, including inflammation of the joints!