Delicious and Nutritious: Fresh Alpine King Salmon By Laura Kraber, NTP

Delicious and Nutritious: Fresh Alpine King Salmon By Laura Kraber, NTP
Brooklyn NutritionSalmon is a delicious and easy-to-cook fish with an impressive nutritional profile. On everyone’s list of nutrient-dense superfoods, salmon is packed with high quality protein, beneficial omega-3 fatty acids, and essential minerals and vitamins including B6, B12, D, iron, phosphorous and selenium.
 
The Barbie Girls source their fresh salmon exclusively from the pure and highly oxygenated, glacial waters of New Zealand’s Southern Alps. Mt. Cook’s King Salmon is revered for its delicate taste, high omega-3 content and top rating by environmental groups, chefs, and premium food outlets such as the USA’s Whole Foods Markets.
 
The distinctive and delicious taste of Mt. Cook’s Alpine Salmon is especially sweet because you can rest assured that the salmon are raised sustainably, on a diet containing no GMOs, pesticides, or antibiotics and in waters which are free of mercury and other contaminants due to Mt. Cook’s uniquely pristine location.
 
To take full advantage of Mt Cook Alpine Salmon’s health-supporting properties, I recommend 1 – 2 servings per week. Thanks to its high omega-3 content and unique protein profile, salmon is celebrated for the benefits it confers:
  1. Fights Inflammation
    Salmon’s omega-3 fatty acids provide protective benefits through their ability to regulate and lower inflammation in the body. Increasing the dietary intake of the omega-3 fatty acids EPA and DHA, can decrease the incidence of many chronic diseases that involve inflammatory processes, such as heart disease, inflammatory bowel disease, cancer, and autoimmune disorders. King salmon have the highest omega-3 content of all salmon, with one serving of The Barbie Girl’s salmon providing approximately 3.5 grams of this valuable nutrient.

  2. Boosts Brain Health
    60% of the brain is comprised of fat, most of which is the omega-3 fatty acid DHA. DHA is critical to brain function and a healthy nervous system. In addition to the powerful effect on fetal development and children’s brain health, recent studies have demonstrated the link between increased omega-3 intake and reduced incidence of depression.

  3. Supports Cardiovascular System
    With high levels of the omega-3 fats, EPA and DHA, salmon consumption supports heart health by lowering inflammation, keeping the blood from clotting excessively, and relaxing and dilating the arteries. When eaten two to three times per week, salmon offers protection from heart attack, stroke, arrhythmia, high blood pressure and high triglycerides.

  4. Increases Joint Health
    In addition to the anti-inflammatory properties of omega-3 fatty acids and their positive impact on joint health, salmon was recently discovered to contain small proteins called bioactive peptides. Calcitonin, one of salmon’s bioactive peptides, is instrumental in regulating collagen synthesis in human cartilage and can improve bone density and bone strength.

  5. Provides a Rich Source of Vitamin D 
    Adequate vitamin D intake is crucial to achieving optimal health. Deficiencies of this essential vitamin have been linked to an increased risk of cardiovascular disease, multiple sclerosis, cancer, rheumatoid arthritis and type-1 diabetes. One serving of The Barbie Girls’ salmon (150-160g) contains double the recommended daily intake of vitamin D.
In addition to all the health benefits, Alpine King Salmon is versatile and easy to prepare – the taste is so delicious that you don’t want to smother this fish in a complicated sauce. Below is my favorite way to prepare salmon, especially for a large group or party (increase ingredient quantities as needed).
 
Recipe: Lemon-Mustard Alpine King Salmon
Serves 4
 
Ingredients:
  • 4 Mt Cook Alpine Portions
  • 2 tablespoons extra virgin olive oil
  • 2 tablespoons fresh lemon juice
  • 2 tablespoons good quality Dijon mustard
  • 4 stems of fresh dill (optional)
  • 1 small or ½ large lemon, sliced thinly
  • ¼ teaspoon sea salt and ¼ teaspoon freshly ground pepper
Directions:
  1. Preheat the oven to 425°.
  2. Mix together the olive oil, lemon juice, mustard, salt and pepper in a small bowl.
  3. Lay the salmon on a lightly oiled baking sheet or oven-safe dish, skin-side down.
  4. Brush or spread the mustard sauce on top of the salmon fillets.
  5. Top each fillet with 1 – 2 slices of lemon and sprinkle with fresh dill.
  6. Bake salmon for 6 – 8 minutes, until tender and flaky.
  7. Serve with the yogurt topping, recipe below, if desired.
Optional yogurt topping for salmon:
 
Ingredients:
  • 1 cup whole-milk yogurt
  • 1 large cucumber
  • 2 tablespoons chopped fresh dill
  • 2 tablespoons chopped fresh mint
Directions:
Peel and chop the cucumber into small chunks and stir together with yogurt, fresh dill and fresh mint. Serve on the side or on top of the cooked salmon.

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