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April 19, 2019

3/28/2019 12:07:00 PM
Many health benefits of salmon

Good morning, or afternoon, It's recipes that are “fishy” today, honing in on salmon. Reading through articles about salmon, the overall health and heart-smart benefits of this cold water fish, along with sardines, herring and mackerel, have been around for a long time.

Most of the health-boosting credit in salmon goes to its large amount of omega-3 fatty acids (any of several polyunsaturated fatty acids found in leafy green vegetables, vegetable oils and fish) Salmon is a great source of vitamin D and is a big help in fighting seasonal affective disorder (SAD). Loaded with omega-3 it can help reduce the risk of depression and is believed to reduce arthritis pain. “The acids in salmon and other “fat” fish help fight inflammation and aches and pains,”say researchers at Harvard Medical School Institute. Other studies show eating fish often may protect against Alzheimer's.

Salmon is so good for us, but if you don't like salmon, have other fat fish such as tuna (fresh or canned), trout or mackerel....or you could always have peanut butter and jelly!

Take advantage of different varieties of fish and watch for “fish specials” at the grocery store.


1 c. uncooked elbow macaroni
1-15-1/2 oz. can pink salmon
¼ c. each, minced onion and minced celery
2 T. chopped pimiento
1 egg,
1 c. milk
¼ c. mayonnaise
2 t. Dijon mustard
½ t. Worcestershire sauce ¼ t. salt

 In a medium saucepan, cook macaroni according to pkg. directions; drain in colander. Drain salmon; remove skin and bones. Flake salmon into a large bowl; add macaroni, onion, celery and pimiento, mixing well. In a medium bowl, beat together egg and milk. Add with remaining ingredients to salmon mixture, stirring gently until well blended. Turn into a greased or sprayed 9x9-in. baking pan. Bake at 350 degrees for 30-35 minutes or until heated through. Makes 4-5 servings.


2 cans cream of mushroom soup, undiluted
¼ c. milk
1 – 14-3/4 oz. can pink salmon, drained, bones and skin removed and flaked
1-1/2 c. frozen peas, thawed or 1-15 oz. can peas, drained
1- 8-1/2 oz. pkg. corn bread/muffin mix
1-4 oz. jar diced pimiento, drained
¼ c. finely diced green pepper
1 t. minced onion
½ t. celery seed, optional
¼ t. dried thyme

In a large saucepan combine soup and milk Bring to a boil over medium heat, stirring often. Add salmon and peas; pour into a greased, shallow 2-1/2 qt. baking dish. Prepare corn bread batter according to pkg. directions;stir in remaining ingredients. Spoon over salmon mixture.
Bake, uncovered at 400 degrees for 30-35 minutes or until toothpick inserted into corn bread comes out clean. Makes 6-8 servings.


There is not a lot of time spent preparing this quick and easy salmon recipe.

4 salmon steaks (4-6 oz. each)
2 T. olive oil
¼ c. Italian salad dressing
¼ c. soy sauce
3 T.. lemon and herb seasoning
lemon wedges and parsley sprigs, optional

Place fillets skin side down on a foil lined 10x15-in. baking pan (jelly roll pan) or a 9x13-in. cake pan. Using a wire whisk, combine oil, dressing and soy sauce in a small bowl, mixing well. Drizzle over fillets. Sprinkle with seasoning. Bake at 400 degrees for 20-25 minutes or until salmon flakes easily. Do not over bake. Remove and place on a serving plate. Pretty it up with lemon wedges and a parsley sprig if you wish. Makes 4 servings.

Note: A Caesar salad and brown or wild rice would be nice to serve with the salmon. Round out this meal with a light dessert... maybe lemon or orange sherbet.


Do you like ham or chicken spread sandwiches. During this Lenten season or anytime, try this sandwich spread.

1 – 15-1/2 oz. can salmon
1/3 c. each, chopped green onion and thinly sliced celery
1 T. lemon juice
¼ c. mayonnaise or salad dressing
couple shakes of pepper
12 slices lightly buttered bread of your choice, divided

Drain salmon; remove skin and bones; flake. Combine with green onion, celery, lemon juice, mayo and pepper. Spread mixture on half of buttered bread slices; top with remaining bread. Cut sandwiches in half to serve. You can add a small dish of fresh fruit for a good lunch. Makes 6 sandwiches.

Note: You might like to add lettuce to your sandwich to give it a little crunch. If you have leftover spread because you only need enough spread for 2 or 3 sandwiches, refrigerate remaining spread but use it in a day or two as it can get a little runny.

You can also use this spread on crackers or a slice or two of Wasa bread, a hard type of larger cracker. Serve with a bowl of soup. This hard cracker is low in calories, salt, etc. rather than using it on bread. That's the way I like it! Bud always liked a bowl of soup or a hard boiled egg or deviled egg to go with a sandwich. This makes for a healthy, filling lunch.

Thought for the Day:  If your troubles are deep seated and of long-standing, try kneeling.

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