Griddled Salmon Steak with Hoisin BBQ Sauce

10 Cook time | 15 Prep time | 4 Serves | Easy Skill

 Ingredients

•     For the bbq-hoisin sauce
•     30 ml canola oil, plus more for brushing on salmon
•     2 shallots, sliced (about25g)
•     5g garlic, chopped
•     60 ml hoisin sauce
•     60 ml tomato ketchup
•     30 ml honey
•     1 tbsp. sambal oelek
•     10g sesame seeds, toasted
•     1 tsp. soy sauce
•     1 tsp. fish sauce
•     15 ml rice vinegar
•     Salt and freshly ground black pepper
•     4 (8-ounce) salmon steaks, about 225 g each
•     Coriander leaves, for garnish

 Method
 
For the hoisin-bbq sauce:

• Heat the oil in a small saucepan over medium heat. Add the shallots and garlic and cook until soft. Stir in the hoisin, ketchup, honey, sambal oelek, sesame seeds, soy sauce and fish sauce and cook for 5 minutes.

• Remove from the heat, stir in the vinegar and season with salt and pepper, to taste.

For the fish:

• Heat the griddle to high. Brush the salmon on both sides with oil and season with salt and pepper, to taste. Griddle until golden brown and slightly charred on both sides. Cook to medium-well doneness, brushing with the sauce every minute or so.

• Remove the salmon from grill to a plate and brush with more sauce. Transfer the fish to a serving platter and let rest for 5 minutes. Garnish with coriander and serve.

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Proven Salmon Health Benefits

Salmon’s nutritional content makes it one of the world’s healthiest foods. (When it’s wild-caught. Farmed salmon is a different story.) High in nutritional value, wild-caught salmon has a number of benefits for the entire body, many of them resulting from salmon’s omega-3 fatty acids. Here are 8 proven wild-caught salmon health benefits:

1. Whole Body Wellness

Containing more than a day’s worth of vitamin D in just one serving, eating wild-caught salmon helps maintain optimal health in a variety of ways. This is important, as vitamin D deficiency is been linked to everything from cancer to multiple sclerosis to rheumatoid arthritis and heart disease. D. Alexander Parker, PhD, associate professor of epidemiology and urology at Mayo Clinic in Florida, suggests that one-quarter of Americans suffer from low levels of vitamin D. This stresses the need for all of us to supplement or eat vitamin D-rich salmon on a regular basis. Another study by the National Health and Nutrition Examination Survey found that 7.6 million children across the U.S. were vitamin D deficient. This is defined as less than 15 ng/ml of blood.

2. Bones & Joints

Researchers recently found that regular omega-3 consumption can help keep osteoporosis at bay. (2) In fact, using records spanning 15 years from the Women’s Health Initiative (WHI), Ohio State University researchers observed that women with higher levels of omega-3 fatty acids in their blood experienced fewer hip fractures. Inflammation contributes to bone resorption, a process in which bone tissue is broken down. Since omega-3-rich salmon is a natural anti-inflammatory food, eating this delicious fish on a regular basis is a great way to keep your bones strong.

3. Brain and Neurological Repair

Omega-3 rich foods are shown to increase the efficiency of various brain functions, including improved memory. (3) Additionally, the vitamin A, vitamin D and selenium in salmon protect the nervous system from age-related damage and can even act as an antidepressant. Studies suggest that long-term omega-3 supplementation can help prevent and treat Alzheimer’s disease and Parkinson’s symptoms. (4, 5)

4. ADHD Prevention in Children

Research shows that children who regularly eat salmon also experience the same brain benefits as their parents. Specifically, various studies suggest that feeding salmon to preschool children helps prevent ADHD symptoms and can boost academic performance. (6) So, the nutrition in salmon helps children focus better and remember more.