Mediterranean Salmon


I love salmon, not only does it taste great, it’s a super food. Salmon is an oily fish containing high levels of omega-3. The American diet is significantly high in omega-6 and low in omega-3. Our ancestors ate a ratio of 1:1, omega 3 to omega 6. Because our diet is high in grains like corn, and wheat, we get too many omega 6 fats. Why is this bad? Because omega-6, at high levels is an inflammatory trigger. Inflammation can present itself in joint aches and pains, autoimmune diseases, migraine headaches, and digestive issues.

Omega-3 fat, on the other hand, is an anti-inflammatory substance. When we eat both in perfect ratio, our hormones are happy, and optimum health is achieved. Salmon is also a high protein food, rich in vitamin D – yep, it’s a super food!

Wild caught salmon is essential, if you are eating farm raised salmon thinking that it’s better than not eating salmon at all – think again. According to reports in the journal Science, farmed salmon may contain high levels of dioxins. PCB (polychlorinated biphenyl) levels may be up to eight times higher in farmed salmon than in wild salmon. Wild caught salmon has a flesh Salmon flesh is generally orange to red, although white-fleshed wild salmon occurs. The natural color of salmon results from carotenoidpigments, largely astaxanthin, but also canthaxanthin, in the flesh. Wild salmon get these carotenoids from eating krill and other tinyshellfish. Farm raised salmon is fed a diet of corn and soybean – foods high in omega 6. So…you are eating farm raised salmon thinking you are getting a healthy dose of omega-3, it’s actually high in omega 6 due to the diet of the fish.

The vast majority of Atlantic salmon available around the world are farmed (almost 99%), whereas the majority of Pacific salmon are wild-caught (greater than 80%). Canned salmon in the US is usually wild Pacific catch, though some farmed salmon is available in canned form. Smoked salmon is another popular preparation method, and can either be hot or cold smoked. Lox can refer to either cold-smoked salmon or salmon cured in a brine solution (also called gravlax). Traditional canned salmon includes some skin (which is harmless) and bone (which adds calcium). Skinless and boneless canned salmon is also available.

If you aren’t a fish/seafood person, this recipe just might change your mind. The key to making great salmon is to not overcook it. If you cook it too long, it gets really dry.


2 medium wild caught salmon filets*

1 tbsp olive oil (I used garlic infused)

1 tbsp fresh basil chopped

1/4 cup sun dried tomatoes (not packed in oil)

2 gloves fresh garlic

1/2 cup fresh organic spinach

1/2 cup crumbled feta cheese

Dash of lemon juice

Dash of salt and pepper to taste


Preheat oven to 350 degrees

1. Chop basil and set aside. Heat olive oil in a medium fry pan. Place garlic, basil and spinach in pan and saute just until the spinach is wilted. Remove from pan and add tomatoes and feta cheese.

2. Place salmon in a baking dish, sprinkle with lemon juice, salt and pepper. Top each salmon filet with the cheese and vegetable mixture.

3. Bake until salmon is cooked through (about 15 minutes)

Makes 4 servings


Calories: 235 | Total Fat: 16.52g | Carbohydrates: 4.72g | Protein: 17.6g | Cholesterol: 16.84mg | Fiber: 1.05g | Sugar: .77g