Salmon Salad

July 23, 2010 in Main Dish, Seafood by Joyce Bunderson

Salmon and other fatty fish, rich in omega-3 fatty acids have been shown to reduce the risk of sudden cardiac death and improved cholesterol levels. The American Heart Association has suggested that we should eat fish twice a week, especially the fatty fish, like salmon, tuna, and sardines. Problem is, studies done in 2003 showed that farmed salmon had high levels of PCBs (toxic man-made chemicals).

Because of this information, some people have stopped eating salmon. But Eric Rimm at the Harvard School of Public Health has said that the PCB levels in farmed salmon were not a cause of concern compared with the benefits. As the issue of PCBs and other toxic substances continues to be debated, it is prudent to take precautions. Therefore I would suggest that you try to eat mostly wild fish. Also, trimming the skin and fat as much as possible and grilling and boiling to reduce fat, is a technique to reduce the amount of toxins.

Another technique is to consider eating the smaller fish, like sardines, anchovies and mackerel that still have the omega-3s, but they have shorter lives and don’t have as much time to pick up as much toxic substances.

Top with bottled Raspberry Vinaigrette or mix:
1 tablespoon of red wine vinegar
2 tablespoons extra virgin olive oil
1 clove of minced garlic
1/4 teaspoon Dijon mustard
Salt and pepper, if desired

Top 5 cups torn romaine lettuce with:

1 cup sliced tomatoes
1/4 cup of thinly sliced red onion or green onions
1 cup sliced cucumbers
leftover salmon broken into bite-size pieces
Sprinkle with pine nuts, if desired