Eating at least two servings of fish like salmon, tuna and sardines, is a great way to get it good omega 3s which are great for heart health. Pair it with a healthy fat like avocado and you’ve got a dual hit of nutrients needed for brain health and cognition! Fish is easy to come by whether canned, frozen or fresh. These days the challenge comes in whether to get wild caught options or farm raised as nutritionally, the fish seem equal. There is lots of literature out there about sustainability with wild caught and contaminants in farm raised options, so certainly there is no wrong choice.
For this dish I used a frozen wild caught salmon fillet that was large enough for two. I was inspired by my Granny who cooked the salmon when my mom and I visited for Memorial day. She has been seriously loving youtube and all of its infinite wisdom which has inspired her to get in the kitchen! I love the use of simple flavors like lemon, garlic and honey and the flavor it can bring to a humble salmon fillet. Leftover fish would be great over some arugula as a salad. Check out the recipe below and share your thoughts.
Garlic Lemon Seared Salmon
1 1lb fillet of salmon
1/2 tbsp. olive or avocado oil
1 juiced lemon
1 grated cloves of garlic
Salt and pepper to taste
1/2 cup wild rice
1 1/2 water
1 cup fresh Swiss chard
- Bring water and rice to a boil in a small pot. Cook as described on package.
- Heat a large sized skillet over medium high heat and add oil.
- Season fish on one side with salt and pepper and place seasoned side down into skillet. Season other side and cook for three minutes.
- Flip and squeeze in lemon juice and cook for another three minutes. Turn off heat and continue cooking on residual heat for 5 minutes.
- Rinse and chop Swiss chard and wilt into rice.
- Plate rice and Swiss chard mix with fish.