Healthy Horseradish-Crusted Wild Salmon

The Breakdown on Wild Salmon

When shopping for it:

  • Keep in mind that wild salmon is seasonal and has an “off-season” of November to March
  • Wild salmon is also called: Coho, Sockeye, + King
  • Color: farmed salmon is lighter and more pink, while wild has a deeper reddish-orange color
  • If you cannot find wild salmon, these other seafoods have similar health benefits: mackerel, sardines, herring, + black cod.

Health Benefits:

  • Eating clean, fatty fish (like salmon, trout, sardines, tuna and mackerel) 1-2 times a week is super healthy for us for several reasons.
  • Fatty fish like salmon is needed in the diet to provide us with the essential fatty acids: the long-chain omega-3s, EPA, + DHA. “Essential” meaning we have to consume these fats to get the needed benefits. Wild salmon, vs farmed salmon, has more of these fats and also has less fat and calories!
  • While there isn’t a standard requirement for EPA and DHA, many health organizations recommend that healthy adults get a minimum of 250–500 mg of them combined per day.
  • Salmon has many health benefits overall:
  • A healthy protein source, which helps us heal, protect our bones, + builds our muscles.
  • An excellent source of several B vitamins, which are needed for energy production, controlling inflammation and protecting heart and brain health.
  • Contains a good deal of potassium, which helps control blood pressure and prevent excess fluid retention.
  • Has selenium; a mineral involved in protecting bone health, improving thyroid function and reducing the risk of cancer.
  • An antioxidant, astaxanthin, is found in salmon and is said to benefit heart, brain, nervous system and skin health.
  • Fatty fish like salmon are said to reduce symptoms of anxiety and depression and may decrease the risk of age-related memory loss.
  • Salmon and other fatty fish can help lower inflammation; which reduces the risk for many chronic diseases.
  • Horseradish-Crusted Salmon

makes 4 servings

What You Need:

  • 1 LB wild Coho salmon
  • 1/4 cup parmesan cheese
  • 1 TB extra virgin olive oil
  • 1/2 cup creamy horseradish (I use the vegan horseradish from Follow Your Heart)
  • 1/2 cup gluten-free breadcrumbs
  • 2 TB scallions, chopped
  • sea salt + pepper, to taste

To Make:

  1. Preheat the oven to 375-degrees F. Place the salmon in a baking sheet.
  2. In a bowl, mix together the parmesan, oil, horseradish, breadcrumbs, scallions, salt + pepper.
  3. Using a spoon or icing spatula- top the salmon with it- spreading evenly. Bake for 15-20 minutes or until salmon is opaque. (Timing depends on the thickness of the fillet.)

I love to serve this over a veggie mash – either cauliflower or broccoli (steamed +  mashed) then mixed with Earth Balance avocado spread + minced garlic.