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Deliciously Healthy Norwegian Salmon

August 30, 2012 - MISSION, KS

(Family Features) 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

New Nordic Cuisine
Nordic cultures have long enjoyed a reputation as some of the healthiest people in the world. New Nordic Cuisine is filled with healthy, hearty foods anyone can enjoy. Delicious elements of this cuisine include:

  • Seafood, such as Norwegian Salmon
  • Whole grains such as rye bread, barley and oats
  • Cabbage and other cruciferous vegetables
  • Berries, apples and pears
  • Root vegetables

Poached Norwegian Salmon with Stewed Vegetables and Cucumber Salad
Serves: 4
3/4 pound Norwegian Salmon fillet, boneless, skin removed
4 1/2 cups water
1 tablespoon salt
1 lemon

Stewed Vegetables
1 1/4 cups water
4 potatoes, cut into cubes
3 carrots, cut into cubes
1 medium celeriac root, cut into cubes
2 onions, cut into cubes
1 medium size leek, cut into cubes
2 tablespoons fresh parsley or chives, chopped
Salt and pepper, to taste
3/4 cup milk
Cornstarch, to thicken sauce

Cucumber Salad
1 pound cucumber
1 tablespoon sugar
2 tablespoons white wine vinegar
2 tablespoons olive oil

Cut salmon into 4 even pieces and rinse well under cold water.

In large pot, bring water to boil, add salt and then salmon. Immediately remove from heat and let stand to poach for 4 to 6 minutes, depending on thickness of fillet. Be careful not to overcook -- the flavors and texture of salmon is at its best when served opaque throughout. Remove from pot with slotted spoon and let water drain off on towel before arranging salmon on plate.

For vegetables, sprinkle water with salt and bring to boil in a large pot. When water is boiling, add potatoes, carrots, celeriac root and onions. Lower heat and simmer until soft.

Add leeks and fresh herbs and simmer for 2 more minutes. Drain vegetables carefully in colander and make sure you keep cooking water.

In same pot, bring milk and cooking water to boil; season with salt and pepper.

Dilute cornstarch in small amount of cold water and add to boiling liquid until you have thick sauce. Add vegetables to milk mixture to reheat before serving.

For cucumber salad, peel cucumber, split lengthwise and remove seeds with small spoon. Cut at an angle in thick slices and mix with sugar, vinegar and oil.

Serve salmon with stewed vegetables and cucumber salad on the side.

Serving Suggestion: A few drops of lemon juice on the salmon is a must.

 Smoked Norwegian Salmon and Pearl Barley SaladServes: 43/4 pound smoked Norwegian Salmon1/2 cup pearl barley, soaked in cold water overnight4 1/2 cups water, divided1/2 cup olive oil2 tablespoons wine vinegar3 tablespoons fresh orange juice Salt and pepper, to taste1 cup broccoli florets1 carrot, cut into small cubes or strips1/2 onion, chopped1 red bell pepper, cut into small cubes or strips1 cucumber, cut into large cubes2 tablespoons chives, chopped1 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 FoilServes: 44 sheets aluminum foil (12 x 18 inches, slightly larger than yellow legal pad)2 tablespoons canola oil2 medium carrots, cut into thin strips1 small leek, cut into thin slices1 onion, cut into thin slices1 head iceberg lettuce, cut into 8 wedges1 1/2 pounds Norwegian Salmon fillet, boneless, skin removed, cut into 8 portions1 tablespoon water for each package4 tablespoons crème fraîche or sour cream Salt and pepper, to taste 

Preheat oven to 350 degrees 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.

Norwegian Salmon
The cold, clear waters of Norway create the ideal environment for ocean-farming flavorful Norwegian Salmon. Tasteful, healthful and versatile, salmon from Norway offers a deliciously easy way to incorporate more fish into the American diet. Norwegians take great care to ocean-farm salmon in a sustainable manner that's good for the fish, good for the earth, and good for future generations. To learn more, visit

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Matthew Barksdale


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