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Deliciously Healthy Norwegian Salmon

Posted: November 14, 2012 2:00 a.m.
Updated: November 14, 2012 2:00 a.m.

Whether you’re trying to control your weight or embrace a healthier lifestyle, the food choices you make have to be enjoyable. And deliciously healthy recipes are the key.

“Recipes that use elements from New Nordic Cuisine are a great way to enjoy healthy eating,” said registered dietician and author Kate Geagan, MS, RD. “This cui­sine is naturally rich in some of the healthiest, purest foods
in the world. And, it can be easily adapted to U.S. tastes and lifestyles.”

A plate filled with seafood, especially Norwegian Salmon, is a hallmark of New Nordic Cuisine. “I love how this cuisine is inspired by the sea,” Geagan said. “The ocean provides some of nature’s most perfect pro­teins that deliver whole body benefits.”

For example, a serving of Norwegian Salmon is an excellent source of high quality protein and omega 3 fats. It also contains key nutrients, including selenium (thyroid and cell health), iodine (thyroid and hormonal health), vitamin D (bone and immune health) and vitamin B12 (red blood cell and neurological health).

Norwegian Salmon is available fresh year-round, so it’s easy to incorporate into your everyday meal planning. For more deliciously healthy recipes, visit

Smoked Norwegian Salmon and Pearl Barley Salad

Serves: 4
    3/4     pound smoked Norwegian
    1/2     cup pearl barley, soaked                 in cold water overnight
    4 1/2     cups water, divided
    1/2    cup olive oil
    2     tablespoons wine vinegar
    3     tablespoons orange                 juice
        Salt and pepper, to taste
    1     cup broccoli florets
    1     carrot, cut into small                 cubes or strips
    1/2     onion, chopped
    1     red bell pepper, cut into                 small cubes or strips
    1     cucumber, cut into large                 cubes
    2     tablespoons chives, chopped
    1     tablespoon parsley, chopped

Dice salmon into 1/2 x 1/2-inch cubes (or if already sliced, cut in strips) and set aside in refrigerator.
Drain water from barley. Simmer on  low heat in 1 cup water with sprinkle of salt for approximately 30 minutes or until soft.
Drain barley and transfer to bowl. Immediately add oil, vinegar, orange juice, salt and pepper, mix well and set aside
to cool.
Bring remaining 3 1/2 cups water to boil and add plenty of salt. When water boils vigorously, add broccoli and carrots and let cook for 30 seconds. Remove vegetables immediately with slotted spoon, plunge
into ice water, and then take out of water to drain.
When barley is cold, gently mix all ingredients together and serve with whole-grain bread or sprinkling of bread croutons on top. Vegetables and herbs can be varied according to your own preferences.

Norwegian Salmon
in Aluminum Foil

Serves: 4
    4     sheets aluminum foil (12                 x 18     inches, slightly                 larger than yellow legal                 pad)
    2     tablespoons canola oil
    2     medium carrots, cut into
            thin strips
    1     small leek, cut into thin                 slices
    1     onion, cut into thin slices
    1     head iceberg lettuce, cut                 into 8 wedges
    1 1/2     pounds Norwegian                     Salmon fillet, boneless,                 skin removed, cut into 8                 portions
    1     tablespoon water for each
    4     tablespoons crème fraîche                 or sour cream
        Salt and pepper, to taste

Preheat oven to 350°F.
Place aluminum foil on table with shortest side facing you. All food will be placed in middle of bottom half of foil. Top half of foil will eventually be folded over food. Brush center of bottom half with oil.
Mix all vegetables and spread 1/4 of them over oil. Arrange 2 portions of salmon with vegetables. Add water. Season with salt and pepper. Repeat with remaining three sheets of foil.
To seal pouches, fold top section of foil over. Fold and squeeze edges together to form well-sealed pouch. Place packages on large baking sheet and place in preheated oven. When packages enlarge, they’re ready to serve — usually after about 6 to 8 minutes.
To serve, carefully place each package on plate and open at table with pair of scissors or knife. Spoon crème fraîche or sour cream onto fish and sprinkle with lemon juice. Fresh herbs can be added before or after cooking. Eat straight from package.


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