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Salmon is Super-Food

Salmon has many special properties that make it a great superfood for general health, but especially good for bone and joint health. It has extremely high levels of Vitamin D, an essential nutrient the body needs for healthy, strong bones. It contains high levels of omega-3 and other essential fatty acids which help reduce painful inflammation while lubricating the joints. Recent studies have shown that salmon has protein molecules called bioactive peptides that provide support to joints, and collagen, the tissue surrounding bones.

Due to toxins and other contaminates in our fish supply, not all kinds of salmon you buy in the store are healthy. Whenever possible, look for wild caught Alaskan salmon, that are safe to eat, and include higher amounts of healthy omega-3 fatty acids. Sustainability is also an issue with salmon. Using companies that do not over fish an area and are mindful of environmental issues is essential. There are many great ways to add more salmon to your diet. Salmon can be used in soups, stews, sandwiches, and salads.

Herbed Salmon

This light salmon recipe has bone-healthy Vitamin D, calcium, and essential fatty acids. Even the fresh dill adds additional calcium while the olive oil provides additional omega oils for joint, bone, and muscle health.


1 (2- to 2 1/2-pound) skinless salmon fillet
Kosher salt and freshly ground black pepper
1/4 cup organic olive oil
2 tablespoons freshly squeezed lemon juice
1/2 cup minced scallions, white and green parts
1/2 cup minced fresh dill
1/2 cup minced fresh parsley
1/4 cup dry white wine
Lemon wedges, for serving


Preheat the oven to 425 degrees F.

Place the salmon fillet in a glass, ceramic, or stainless-steel roasting dish and season it generously with salt and pepper. Whisk together the olive oil and lemon juice and drizzle the mixture evenly over the salmon. Let it stand at room temperature for 15 minutes.

In a small bowl, stir together the scallions, dill, and parsley. Scatter the herb mixture over the salmon fillet, turning it so that both sides are generously coated with the green herbs. Pour the wine around the fish fillet.

Roast the salmon for 10 to 12 minutes, until almost cooked in the center at the thickest part. The center will be firm with just a line of uncooked salmon in the very center. Cover the dish tightly with aluminum foil and allow to rest for 10 minutes. Cut the salmon crosswise into serving pieces and serve hot with lemon wedges.