Coconut Curry Salmon Recipe
Wild-caught, Alaskan Salmon is one of my favorite foods. It’s a staple in my household, I cook it a few times a week. It’s nutritious, loaded with Omega-3 fats, include DHA & EPA in their preferred ratio, have tons of proteins.
Alaskan Salmon vs Atlantic Salmon
The most popular salmon out there is Atlantic Salmon. Why? Because this is farmed-raised salmon, grown anywhere. Atlantic is the species name, not where the fish comes from necessarily. Farm raised fish are usually contaminated and fed ultra-process corn and soy. These foods are very high in omega-6 fatty acids, specifically Linoleic Acid (LA) which are easily oxidizes creating damage within your body and unleashing a host of additional problems such as systemic inflammation. Furthermore, these foods are completely unnatural to the fish’s diet. As Dr. Mercola put it
Most farmed fish are fed genetically engineered (GE) corn and soy, which are a completely unnatural diet for marine life and are loaded with hazardous omega-6 fats. Others are fed fishmeal, which is known to accumulate industrial chemicals like PCBs and dioxins.
Alaskan Salmon, on the other hand, cannot be farmed as it is a protected species. Not to be confusing, but a majority of this species does come from Alaska (or near Alaska, and some fishing boats operate out of Seattle-region).
Alaskan Salmon has a much higher concentration of all the “good” fats, and far less of the “bad,” and oxidized fats.
For reference, 6oz of Alaskan Salmon has 1.8g of Omega-3, and .1g of Omega-6, a ratio of 0.052 Omega6:3. Farmed Atlantic Salmon has 4.4g of Omega-3, and a whopping 3.3g of Omega-6, for a ratio of 0.742. When you “zoom out” this is still pretty good, but nowhere near as good as the true wild-caught fish us humans evolved on eating. Not to mention the other toxins associated with Atlantics Salmon.
Obtaining the most nutrition in fewest amount of calories is a goal of mine with every meal. Salmon, like pretty much all animal foods, are very high in satiety per calorie. I have a few ways of cooking salmon that I like, but when I have the extra time or inclination I’ll go with my Coconut Curry recipe. Here’s what you’ll need*:
*I’m feeding a family of 5, adjust your portion sizes accordingly
3x 6oz wild-caught Alaskan Salmon fillets
1 tbsp of ghee or avocado oil
1/4 tsp mustard powder
1 tsp curry powder
1/4 tsp turmeric
1/2 tsp ginger
1 tsp garlic powder
1 bunch of kale, cut into bite sized pieces
1 cup carrots, chopped
1/4 cup cilantro, chopped
Bell pepper, seeds removed, chopped
1 can of coconut milk, full fat
Salt and pepper
Gather all your spices and prepare your veggies. Remove salmon fillets from fridge and let sit for 20-30 min to bring to room temperature. Lightly dry fillets with paper towel and sprinkle on salt and pepper on both sides.
In a small bowl, mix together spices and coconut milk. Set aside.
In a well seasoned cast iron pan, heat the ghee or avocado oil and place the fillets skin-side down and cook for 2-3 min. Flip and cook an additional 2-3 min.
Flip fillets again (skin side down), pour in coconut milk and carrots and bell pepper. Coconut milk will start to boil, this is okay. Make sure the fillets have enough milk to cover the surface area so the spices and flavor are absorbed.
After a minute, add in the cilantro and kale. Mix around in coconut milk and allow greens to wilt down some.
The fillets should be thoroughly cooked about 5 min after the coconut milk is added. Pour sauce on top of fillets after serving.