Ode to Spring Salmon

Rich in the long chain Omega-3 Fatty Acids, unlike most other fats, omega-3 fats are considered “essential”, meaning you must get them from your diet since your body cannot produce them alone. Omega 3’s are an integral part of the cellular structure and affect the function of cell receptors in membranes. They provide the starting point for making hormones and regulate blood clotting, contraction and relaxation of artery walls and inflammation. They also bind to receptors in cells that regulate genetic function. Let’s not forget your heart, salmon is without a doubt the best food for heart health (and an extra glass of red wine, my favorite addition) you just can’t get enough B vitamins, potassium, selenium, antioxidants all with out our wild Alaskan salmon. From kings, sockeye and coho we really are spoiled here in Southeast to have such bounty of health and wealth in our amazing local foods. Fill up that freezer and pantry for winters ahead. But right now, break out the grill, and find a ripe avocado (I dare you) because you’ve got two options here healthy salsa or oven fried goodness! Which shoulder spirit will you be picking this spring? Watch the flowers come up, and the whales and return of the tourists.

Grilled Salmon with Avocado Salsa Bowl
(the healthy version)

  • Salmon fillet, butterfly cut into 4 pieces
  • 1 tsp ground cumin
  • 1 tsp paprika
  • 1 tsp onion powder
  • ½ tsp ancho chili powder
  • 1 Tbsp olive oil
  • Salt and pepper to taste
  • Avocado Salsa
  • 2 avocados, diced
  • ½ cup red onion, diced
  • 2 Tbsp Cilantro minced
  • 2 Limes juiced
  • ½ serrano pepper, minced or to taste
  • 1 Tbsp Honey, organic
  • 1c Jasmine Rice, organic cooked (you can add a little cilantro and lime juice to this while cooking to kick it up
  • Salt to taste


Mix the salt, chili powder, cumin, paprika, onion and black pepper together, rub the salmon fillets with olive oil and this seasoning mix, refrigerate for at least 30 minutes. Preheat Grill and wipe grill with half an onion to clean and season it.
Combine avocado, onion, cilantro, pepper, honey and lime juice with salt, mix well and set aside until you grill your salmon.
Grill salmon about 3 minutes each side if butterflied to 2” thickness, but it’s your fish grill to taste, place on top of rice and top with the Avocado Salsa, grab a cold beer from the fridge and enjoy your amazing heart and brain healthy food.
I like to use a “butterfly cut” on my salmon, start by taking a whole fillet, pull pin bones with pliers in the direction of the meat, and cut into three inch sections of meat, then in the middle of each piece cut gently through the meat but stopping once you reach the skin. Fold the skin pieces back to back and there you have your butterfly.

Unhealthy but oh so good version…. (the salmon stays the same)

Avocado Fries

  • 2 large avocados
  • 1/2 lime, juiced
  • 1 egg
  • ¼ c flour
  • Salt and pepper to taste
  • 1 c panko bread crumbs

Pre-heat oven to 400 Degrees F. Pour 1 tablespoon oil in sheet tray or baking dish; set aside.
Squeeze fresh lime juice on avocado slices to preserve their color while baking (this step is optional). Season with salt, pepper. Dredge in flour then dip in egg and coat in panko breadcrumbs. Be sure the avocado slices are coated very well in the panko.
Place in a single layer on the greased (or baking mat) sheet pan. Drizzle with the remaining oil or spray with cooking spray. This will help the avocado slices crisp in the oven.
Bake for 15 minutes or until the avocados are golden and crispy. If desired, more oil can be drizzle while they are baking for additional crispness.

Chipotle Dipping Sauce

  • 1 chipotle chili roasted (or canned if you’re into cheating)
  • ½ c mayo
  • 1/3 c Greek yogurt
  • ¼ cup cilantro, minced
  • ¼ tsp ground cumin
  • ¼ tsp dill
  • Salt to taste

Combine all ingredients in blender or food processor and blend for 2-3 minutes until creamy, refrigerate for up to 4 weeks in refrigerator in a jar..
Enjoy from my table to yours, fish on!