Cooking Wild Salmon
Omega-3 fatty acids found in salmon is an excellent source to boost up HDL in your blood stream. Omega-3 fatty acid is, indeed, a type of polyunsaturated fatty acids which can only be supplied by food sources. A study chaired by Gary J. Nelson, Ph.D., of the U.S. Dept of Agriculture's Western Human Nutrition Research Center in San Francisco, showed that HDL increased by 10% by just eating 20 days of a high salmon diet! Plus, people who consume fish once per week or more had a 60 percent lower risk of Alzheimer's disease, compared with those who rarely or never ate fish.
Grilling is the easiest way to cook salmon, but it must be carefully watched so it does not get too dry. First, coat the fish with oil. Oil will seal a portion of a fish's moisture inside. Second, keep careful watch over the fillets and flip them as soon as a cut into the fish reveals that the fish is cooked at least ½ way through. Once flipped, watch the fillets closely and remove the fish from heat as soon as it is cooked through. Or, you can wrap the fish in, aluminum foil. The foil will capture the moisture and allow the fish to marinate in its moisture while cooking.
Grilled Citrus Salmon
• 1/2 cup fresh grapefruit juice
• 1/4 cup olive oil
• 2 teaspoons chopped fresh marjoram
• 1/2 teaspoon salt
• 1/8 teaspoon ground black pepper
• 4 pieces of salmon
Mix together grapefruit juice, olive oil, 2 teaspoons marjoram, salt, and pepper, in a shallow glass dish. Add fish, turn once to coat both sides, then cover dish. Refrigerate 1 to 2 hours, turning once or twice.
Preheat barbecue or gas grill.
Reserve marinade, and place fish in lightly oiled wire basket. Place fish 4 to 6 inches above hot coals. Grill for 10 to 12 minutes, turning once and brushing twice with reserved marinade, until steaks are barely opaque in thickest part.
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