March Super Food- Salmon

For the month of March, we will be focusing like Salmon:

  • The American Heart Association Recommends 2 servings per week of fatty fish. Salmon is found in both fresh and salt water. It is both farm raised or wild-caught (contains higher amounts of vitamin D). Salmon is one of the most heart healthy foods around.
  • Salmon is an excellent source of Omega 3 Fatty Acids. These are essential fatty acids and our body does not make them on it’s own. They must be consumed in our diet. Omega 3 Fatty acids promote healthy joints and skin, reduces the risk in cardiovascular disease and also helps with brain development in unborn infants. Some reseach even suggest that Omega 3 fatty acids can help reduce the risk of depression.
  • A 6 oz portion of wild-caught atlantic salmon contains ~43 grams of protein and ~270 calories per portion. It is important to cook salmon in a healthy way to help preserve all of it’s wonderful health benefits.


Baked Dijon Salmon


  • 1/4 cup butter, melted
  • 3 tablespoons Dijon mustard
  • 1 1/2 tablespoons honey
  • 1/4 cup dry bread crumbs
  • 1/4 cup finely chopped pecans
  • 4 teaspoons chopped fresh parsley
  • 4 (4 ounce) fillets salmon
  • salt and pepper to taste
  • 1 lemon, for garnish


  1. Preheat oven to 400 degrees F (200 degrees C).
  2. In a small bowl, stir together butter, mustard, and honey. Set aside. In another bowl, mix together bread crumbs, pecans, and parsley.
  3. Brush each salmon fillet lightly with honey mustard mixture, and sprinkle the tops of the fillets with the bread crumb mixture.
  4. Bake salmon 12 to 15 minutes in the preheated oven, or until it flakes easily with a fork. Season with salt and pepper, and garnish with a wedge of lemon.

Chipotle-Rubbed Salmon Tacos


  • 2 tablespoons mayonnaise
  • 1 teaspoon fresh lime juice
  • 2 teaspoons chipotle chile powder
  • 2 teaspoons finely grated orange zest
  • 2 teaspoons sugar
  • 1 pound skinless wild Alaskan salmon fillet, cut into 4 pieces
  • 1 tablespoon plus 1 teaspoon extra-virgin olive oil
  • 8 corn tortillas
  • Salt
  • 1 Hass avocado, mashed
  • 1 cup finely shredded cabbage

How to Make It

Step 1

Preheat the oven to 350°. In a small bowl, whisk the mayonnaise with the lime juice. In another small bowl, combine the chipotle powder with the orange zest and sugar. Rub each piece of salmon with 1 teaspoon of the olive oil and then with the chipotle orange zest mixture. Let stand for 5 minutes.

Step 2

Wrap the tortillas in foil and bake for about 8 minutes, until they are softened and heated through.

Step 3

Meanwhile, heat a grill pan. Season the salmon with salt and grill over high heat until nicely browned and just cooked through, about 3 minutes per side.

Step 4

Gently break each piece of salmon in half. Spread the mashed avocado on the warm tortillas and top with the salmon. Drizzle each taco with the lime mayonnaise and serve right away.