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Salmon is an excellent source of high quality protein, containing all essential amino acids. It is rich in minerals and contains vitamins A, D, B6 and B12. Salmon is a good source of Vitamin E, a powerful antioxidant, which lowers the risk of heart disease. It is easy to digest, there is a small number of bones, and is an excellent food for everyone, both young and old.

Perhaps, most important, Salmon contains Omega-3 oil, which decreases the risk of coronary heart disease and certain cancers. Omega-3 acids may also help slow cognitive problems such as Alzheimer’s disease and age-related cognitive decline. It is much better to use wild salmon rather than the farmed salmon. Some studies show that farmed salmon contains high levels of heavy metals and other contaminants, which become concentrated in the oil of the salmon.

In order to prepare truly tasty and healthy meals, make sure to use organic salmon every time. Here is one great cooking idea for healthy salmon.

Remember, we should eat fish only two to three times a week.

Chinese-spiced salmon with fragrant noodles

This recipe is easy to prepare and it is even simpler if one skins the salmon and cut it into chunks to stir fry with the noodles. The ingredients needed for this recipe are:

6 salmon fillets, 350g or rice noodles, bunch of shredded spring onions (scallions), 2 finely chopped large cloves of garlic, 1 fresh coriander (cilantro), 1 tablespoon of toasted sesame seeds, 1 seeded and finely chopped fresh green chilli.

To prepare a marinade: 4 tablespoons of dark soy sauce, 2 tablespoons of sunflower oil, 5cm piece of peeled and grated ginger root, 2 tablespoons of Chinese 5-spice powder, and 2 tablespoons of sugar.


To prepare this dish, enough for 6 servings, one should first mix the marinade ingredients and cover the salmon, placed in a shallow bowl, with the mixture. The covered bowl should rest in the refrigerator for at least an hour, so that the salmon absorbs the flavors and juices from the marinade. After one hour, heat a large non-stick frying pan and grill the fillets until they turn brown on both sides.

In the meantime, cook the rice noodles and drain them well. When the salmon is cooked, remove it from the pan and put the cooked noodles, marinade, spring onions, garlic, coriander, sesame seeds and chilli. Stir-fry until it warms up and become really hot. The dish is served with a portion of noodles on each plate, topped with a salmon filet.

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