Salmon has so many benefits to eat that most do not even know about, from aiding in brain function to helping keep your skin healthy we should be consuming more fatty fish then we do.  However, knowing where your fish is coming from is super important because there is a difference between farm raised fish and wild caught fish.  Can someone guess the better option? If you were thinking wild caught…you are correct.  There are ways of fish farming correctly and safely for the consumer, however, a lot of places are cutting corners and making it not so safe.  Below we will talk about the benefits of eating fatty fish and also share with you my recipe.

The health benefits of fish has caught on in America, increasing the amount of fish being consumed.  With that being said, you can still buy and consume fish, just be conscious of the type you are buying.  Wild caught is more money but the better option in the long run for your health.

Salmon is a fatty fish just like herring, sardines, and albacore tuna which all are high in omega 3 fatty acids.  Unlike other sources of protein that are higher in saturated fats, salmon is high in polyunsaturated fat that is a heart healthy option.

According to Megan Ware RDN, she explains in her article “Salmon: Health benefits, facts, and research”, that regularly consuming fatty fish such as salmon can reduce the risk for obesity, diabetes, and heart disease.  It could also support healthful cholesterol levels.  She goes on to explain that if someone is trying to maintain their weight or lose weight, salmon is a better option of protein since it is much lower in saturated fat than other sources such as meat or poultry.





4 oz fresh salmon filets

1 tablespoon honey

2 tablespoons extra virgin olive oil

2 cloves of minced garlic

1 tablespoon chili powder

1 teaspoon cumin

pinch of salt and pepper


  1.  In a small bowl combine the honey, 1 tablespoon of olive oil, garlic, chili powder, cumin, salt and pepper, and mix until combined.
  2. Put the fillets in a Ziploc bag and add the sauce mixture and let it marinate together for at least one hour in the refrigerator.
  3. Heat a large skillet to medium high heat and add the other 1 tablespoon of olive oil in the pan.  When it is hot, add the fillets skin side down onto the pan and reduce the heat right away to medium-low.
  4. Sear for about 7 minutes and flip for an additional 1-2 minutes.  I recommend using a thermometer and make sure it reads 145 degrees in the thickest part of the filet.
  5. I added roasted carrots and cooked cabbage on the side of mine, any vegetables pair well with this dish.

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