Broiled Alaskan Salmon and Asparagus

Here's what's on the menu tonight. Delicious, wild Alaskan salmon with a side of asparagus. But before we get into the recipe, I wanted to cover a few basics on selecting the best salmon for you and your family. 

Wild or farmed?

My first choice when buying salmon is wild Alaskan salmon. Why? Environmental groups such as Seafood Watch and the Environmental Defense Fund, have put nearly all farmed salmon on their “red” or “avoid” list. Farmed salmon are raised in crowded pens where salmon are easily infected with sea lice and are treated with antibiotics and other chemicals. Without these drugs, they can spread these diseases to wild fish. That is why the state of Alaska banned salmon farming. Also, farmed salmon contains 16 times more cancer-linked PCBs than wild salmon. So for me, I avoid farm-raised and go for Alaskan salmon because it is wild-caught.

Ever wonder why salmon flesh is orange? 

Carotenoids, the same pigments that make carrots orange are antioxidants that combat the damaging effects of free radicals. The carotenoid in salmon is a particularly potent antioxidant known as astaxanthin, which has been shown to protect against cardiovascular disease, cancer, inflammation, eye diseases, general aging and many other conditions. Astaxanthin is produced by phytoplankton, tiny plants that use it to shield themselves from ultraviolet radiation. Many farmed Atlantic salmon are given feed with astaxanthin and, in some instances, a manufactured pigment called canthaxanthin, to turn their flesh orange. 

Fresh or Frozen?

Naturally, fresh is the tastiest, but it isn't always in season. You can order fresh salmon by mail order or find it in your markets from June-September. Most fish is flash-frozen when caught to preserve its freshness and allow for shipping. Frozen salmon is good for up to four months, when properly frozen and thawed overnight in the refrigerator. Canned wild salmon is an excellent and economical choice as well. Look for BPA-free cans (Wild Planet has these) or better yet, pouches.

Which Salmon is best?

There are six species of salmon and they range in price, color and taste. So really, it depends on your budget, what's available and the recipe you have in mind. The largest (and often most expensive), the king or chinook, is prized for its high fat content and buttery texture and is rich in omega-3s. Sockeye, an oilier fish with deep red flesh, is also high in heart-healthy omega-3s but has a stronger flavor and is a great choice for grilling. Coho has a milder flavor and is often lighter in color. Pink and chum are smaller fish and most often used in canning or smoking and are excellent choices if you are on a tight budget. Last, the most common fish you will find at the market, the species known as Atlantic salmon, is a farmed species. It has a rich, fatty taste but as we now know is not recommended by environmental groups... or me. 

I hope the above information helps when deciding which salmon is best for you. Okay, on to the recipe. When it comes to seasoning, I usually go with salt and pepper and a squeeze of lemon and a pinch of dill. But don't let that stop you from experimenting with new and exciting flavors. Like it spicy? In the mood for teriyaki? That's the great thing about salmon. There are so many great ways to fix it.

Broiled Alaskan Salmon and Asparagus

Serves 4

Ingredients 

4 wild salmon fillets, skin-on;
2 cloves garlic, minced;
1/2 tsp sea salt;
1/2 tsp freshly ground black pepper;
a pinch of freshly chopped dill
1 tsp lemon zest;
1 tsp fresh lemon juice;
1 tbsp olive oil;

Preparation 

Set your oven to broil. 

In a small bowl, combine the garlic, salt, pepper, dill, lemon zest, lemon juice and olive oil. Whisk well. Rub the salmon thoroughly with the mixture on both sides. Place in a covered dish to marinade in the refrigerator for about 35 minutes. 

Line a baking sheet with foil. Once the salmon has marinaded, place on the baking sheet and place in the oven to broil for 8 to 10 minutes, or until pale pink and flaky.

Roasted asparagus preparation

Serves 4

Ingredients

1 bunch asparagus;
1 tbsp pastured butter;
1/4 tsp sea salt;
2 cloves garlic;
Freshly ground black pepper to taste;
1/2 tsp fresh lemon juice;

Preparation

Preheat your oven to 400 F.
Remove the tough part off of the asparagus stalks. Spread the asparagus out on a large baking sheet. Drizzle with olive oil and lemon juice. Sprinkle with salt, pepper and garlic powder. Toss the asparagus to ensure it’s all evenly coated and cook for 10 minutes, flipping once after 5 minutes.

The views expressed on this site are my opinions and should not be taken as a substitute for qualified medical expertise. I am not a Doctor. I do not give medical advice or make claims to cure any sickness, disease or affliction. I simply share my understanding of health and fitness. Please consult your Doctor or Health Care Practitioner before starting any diet or fitness routine.

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