Salmon is a staple meal of mine due to its health benefits and a specific nutrient: Omega-3 fatty acids. Think of it like brain food along with a slew of other benefits. While I supplement Omega-3 with a daily multivitamin, it’s always best and preferred to eat your way to these nutrients. Supplements are exactly how they sound: supplementation (an extra) to your every day food consumption. That being said, I’m a big fan of eating salmon at least once a week.
Opt in for wild-caught salmon when possible over farm-raised. The environment and conditions for farm-raised fish (which are more susceptible to toxins and pollutants) is much different than fish caught in the wild. You’ll notice wild-caught salmon is also a much deeper in color compared to a paler farm-raised, which we can make the assumption that there is a nutrient deficiency within the farming practices.
Now, let’s dig in!
- Salmon fillet
- 3 tbsp avocado oil
- Handful of spinach
- Sea salt
- Ground black pepper
- Crushed red pepper flakes
- 1 tsp fresh dill
- 1 tbsp tahini
- 1 tsp capers
- Sliced almonds
- Add avocado oil to cast iron skillet and heat on medium (allow skillet to get hot)
- Season salmon with sea salt, ground black pepper, and paprika
- Add salmon (skin up) to skillet and swirl around (this ensures it doesn’t stick to the pan) – cook for 3 minutes
- Flip salmon and top with a sliver of butter. Cook for 4 minutes
- Remove salmon (the skin will typically flake off which is what I prefer. I scrape off and toss)
- Add handful of spinach to skillet. Sprinkle on crushed red pepper flakes. Cook for 1-2 minutes
- Top salmon with dill, tahini, capers, and sliced almonds
Fill up your plate with additional favorites – I love a good spring mix with kalamata olives and spicy kimchi or sauerkraut!