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December Dietitian's Pick - Salmon

Dec Pick - Salmon

Five Reasons to Try Salmon

  1. Eating seafood two to three times per week reduces the risk of death from any health-related cause by 17%
  2. Fatty fish, such as salmon, are rich in essential omega-3s EPA and DHA, which have been shown to help improve everything from heart health to memory, diabetes to depression.
  3. Try eating fish and shellfish at least twice a week or average about 250mg of omega-3s EPA and DHA per day. A 4 oz. serving of salmon contains about 1200mg.
  4. Salmon contains 100% of your daily Vitamin D, the bone-strengthening vitamin that is naturally present in very few foods
  5. Seafood includes other vital nutrients optimal for overall health and wellness, such as selenium, iron, vitamin B-6 and B-12, and protein

Cumin Scented Salmon with Black Bean Stew

Serves 4
40 minutes


  • 2 Tbsp. olive oil, divided
  • 1 Tbsp. cumin, ground
  • 1 Tbsp. coriander seed, crushed
  • 1 lb. salmon fillet
  • Salt and pepper to taste
  • 1/4 cup onions, raw, white or yellow, chopped
  • 2 Tbsp. garlic, chopped
  • 1 poblano pepper, chopped
  • Chili flakes, to taste
  • 1-14.5 oz. can tomatoes, chopped
  • 1-15.5 oz. can black beans, low sodium
  • 1 1/2 cups water
  • 1 Tbsp. cilantro, fresh, chopped
  • 2 green onions, chopped
  • 1 lime, juiced


  1. Heat 1 tablespoon olive oil in a heavy skillet on medium heat.
  2. Mix together cumin and coriander seed, season fish with spices and salt and pepper. Save some spice mix.
  3. Add salmon to skillet and cook on each side for 3-4 minutes.
  4. Meanwhile, heat remaining oil (1 tablespoon) in another pan and add onions and garlic. Cook for 3 minutes.
  5. Add peppers and chili flakes.
  6. Add saved spiced mix from Step 2. Cook until aroma starts to smell.
  7. Add tomatoes and allow tomatoes to start to sear.
  8. Add black beans and water. Simmer for 10 minutes.
  9. Add cilantro, scallions and lime juice. Add salt and pepper. Cook for 2 minutes.
  10. Place black beans in individual bowls and add salmon portion on top.

This information is not intended as medical advice. Please consult a medical professional for individual advice.

Reduce Food Waste

Leftovers are a great way to use foods in your fridge that otherwise would go to waste. Try to plan one meal per week that involves leftovers.

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