Blog · Eat Smart

Salute the Samon

Trying new foods can be an intimidating thing. You may have the looming experiences from your childhood in the back of your mind when you were forced to eat three bites of something you deemed repulsive, or you may just be satisfied with eating the same meal over and over again.

I’m here to get you to step out of the box and add some variety to your pallet.  Not only will your brain thank you for finally ditching the baked chicken you’ve had for the past week but your body will too.

Salmon has a multitude of health benefits, ranging from prevention of heart disease to a high protein content to low saturated fat levels.  A major health benefit from this super food is Omega-3 Fatty Acids.  Omega-3 fatty acids are those polyunsaturated fats that are vital for life; this is what gives you protection against heart disease as well as promoting health skin and joints. Who doesn’t like youthful looking skin?

Salmon can be prepared various ways, whether it is broiled, baked, seared or eaten raw there is no excuse not to try it! The good thing about salmon… It only takes minutes to cook so there really is no excuse not to whip some up, even if you’re in a hurry.

Pan Seared Salmon with Spicy Avocado Puree


4-8oz pieces of Salmon (2 pounds)
Salt and Pepper

3 Avocados
1 Shallot
1 Clove Garlic
1 Tablespoon Parsley
1 Teaspoon Basil
1/2-1 Serrano Pepper (depending on how spicy you would like)
3 Tablespoons Lemon Juice
1 Tablespoons Dijon Mustard
3 Tablespoons Olive Oil
Salt and Pepper


1. Preheat oven to 350.
2. Season both sides with salt and pepper.
3. Pan sear over high heat for 2-3 minutes on each side.
4. Transfer salmon to a sheet pan and bake for 5-8 minutes or until salmon is cooked through.

1. Puree all ingredients in blender until smooth.
2. Add a few tablespoons of water to thin out and help blend easily.
3. Add some salt and pepper to taste.

To assemble, put a layer of puree onto the plate and top with the salmon.

By Melissa Lembo