Healthy Cooking with Fish

10 Ways to Cook with 10 of the Healthiest High Fat Foods

Chef Abbie Gellman RD

10 Ways to Cook with 10 of the Healthiest High Fat Foods

A 4-ounce portion of salmon provides more than 1,600 milligrams of DHA and EPA, which are the more potent forms of omega-3 fat. Other good sources of EPA and DHA include cold-water fish like tuna and sardines.


1 pound salmon filet, raw
1/8 tsp salt
1/8 tsp black pepper
1 tbsp olive oil
1 cup orange juice
2 tsp low sodium soy sauce
2 cups Japanese soba noodles, cooked
2 tbsp spring onion or scallions, small, raw
2 tbsp sesame seeds, toasted


1. Preheat oven to 350 degrees F.
2. Season salmon with salt and pepper, heat olive oil in pan that can be placed in the oven, sear fish skin side down in pan. Finish in oven to desired doneness (~10-15 minutes).
3. Cook noodles according to package directions.
4. Remove fish from pan and place on 4 plates over noodles. Pour orange juice and soy sauce into fish pan. Bring it to a simmer and reduce by half to a syrup consistency. Add orange glaze over salmon and soba noodles. Garnish with scallions and sesame seeds.

Nutrition Information (per serving)

Calories: 290; Total Fat: 11 grams; Saturated Fat: 2 grams; Protein: 27 grams: Carbohydrates: 20 grams; Sugars: 5 grams; Fiber: 1 gram; Cholesterol: 62 milligrams; Sodium: 210 milligrams

Recipe by Abbie Gellman, MS, RD of Culinary Nutrition Cuisine.

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