Salmon Dish

This new dish of the week is a very good example of a Mediterranean meal. Our featured and main ingredient of this meal is the almighty Salmon. Our next blog will discuss more on the health benefits of including fish in your diet. Today we will focus more on the Salmon. Salmon like many other fish contain the healthy Omega-3 fatty acids and a good amount of protein. Salmon also have a considerable low amount of calories and saturated fat. Salmon is also a good source of the B Vitamins; B12 and B6. Eating Salmon twice weekly can help raise your Omega-3 levels and is said to be as effective as using daily fish oil supplements. To learn more about how salmon can effect your cardiovascular health, muscle functioning, your heart and blood pressure levels, check out the reference site below the recipe. Happy Cooking!

Salmone al Forno (Baked Salmon)
(for 4)
1 ½ lbs fresh salmon pieces
½ cup flour
Juice of 1 fresh lemon
3 tblsps of pecorino cheese grated
3 tblsps butter-softened at room temperature
1 lemon
Olive oil
Salt and pepper to taste
Preheat oven to 300 degrees.
Cut salmon pieces into cubes. Wash. Place in glass bowl, add dash of salt and pepper. Pour in lemon juice. Stir. Cover bowl with plastic wrap and place in refrigerator for 30 minutes.
In separate bowl mix flour with pecorino cheese and softened butter. Mix with hands till grainy well blended texture.
Remove salmon from refrigerator. Drizzle 2 tsps olive oil on bottom of ceramic casserole dish. Drain salmon from the lemon juice marinade and place cubes in casserole dish.
Cover salmon with flour mixture and bake in preheated oven for 25 minutes or until top is golden brown

Reference: http://whfoods.org/genpage.php?dbid=104&tname=foodspice