Circa 1995, A Tip from Mom: Eat More Salmon

Funny how a simple phone call from mom can chart a new course.

Back in 1995 my mom called me. I was living in Seattle and was a new mother. Mom was sitting at the kitchen table at home on Long Island. She didn’t beat around the bush. She got right to the point and told me I needed to eat more salmon. Huh?

Mom had read an article in The New York Times that morning and it was based on research coming out of Seattle’s University of Washington. Published on November 1, 1995 and entitled “Study Finds Anew a Benefit in Eating Fish,” the article presented findings from a six -year King County study that clearly showed how eating even moderately sized servings of seafood rich in omega three fatty acids held promising health benefits.

I soon received that hand clipped article as well as others addressing Vitamin D, darkness, breast cancer risk and more.  They all mentioned the benefits of eating oily rich fish such as salmon. I took it to heart.

After all, beautiful wild salmon was readily available at the seafood counters and in the local waters all over Seattle and frankly I found it to be a restorative and positive way to take action on a brutal reality that wasn’t fun, pleasant or even remotely palatable.

You see, my mom was 2800 miles away suffering through metastatic breast cancer and would soon undergo a bone marrow transplant with a tragic outcome. My older sister, who was 36 years old had just conquered breast cancer and intensive chemotherapy. As for me, I was only 30 years old and was faced with a tsunami of risk heading my way.

Back then I was actively participating in the High Risk Breast Clinic at the University of Washington. When I moved to Seattle, the specialists at NY’s Memorial Sloan Kettering had told me to go to the UW. So, I heeded their advice, and every six months I showed up at the University of Washington Medical Center for a check-up.

Although I dreaded those darn appointments, being a journalist, I always took solace in the “news” that my docs shared each time. It seemed like research was breaking new ground daily. My wonderful doctors, who faithfully followed me for the next ten years, educated me and encouraged me to participate in the new technology and warned me that “false readings” were possible but part of the research.  Hmm. Okay. And, indeed, when they were learning how to administer and read MRIs for breast cancer screening, I was on the table. I was injected. I was zoomed in and out of the MRI machine and I was often called back when some minuscule spot looked odd and they wanted to “dig further.” Dig they did.

To make a long story short, after a decade with UWMC, I was diagnosed in 2004 at the age of 39. It was early but the docs, like mom, didn’t tread lightly. I was told: “double mastectomy with immediate reconstruction.”  No chemo or radiation would be necessary because it was so early. With little waffling, I agreed and had the surgery.

I’ve never looked back and have been grateful to have nipped that nasty beast in the bud so early.

With October being Breast Cancer Awareness Month and National Seafood Month, I was recently inspired to donate to Sea A Cure, a fundraiser bridging the seafood industry and the cutting edge research being done at  City of Hope.  The fundraiser popped up on my Facebook page and it resonated instantly.

For me, it was the amazing doctors and researchers, both here and in NYC, who dedicated their careers to finding solutions and better detection methods but it was also that simple no nonsense call from mom that cold rainy day in 1995.

Since then, I’ve known that I can’t always fix exactly what might ail me but I sure can take the helm and dish up a hefty dose of prevention right in my own little kitchen. That’s why over the years, wild salmon, as well as many other types of seafood, have played a big role in my every day cooking, writing and recipe development.  It’s quick, easy, delicious, versatile, widely available and ridiculously good for you. What’s not to love? Clearly mom was on to a good thing!

If you want to see some of my salmon articles and recipes, click here and here.

If you are interested in knowing more about the Sea A Cure Friends of the Seafood Industry fundraiser click here. For more about City of Hope, check out these informative links.

 

 

Duke’s Chowder House Publishes First Cookbook

Duke Moscrip, one of Seattle’s longtime and legendary restaurateurs, has just released his first cookbook. As Wild as It Gets: Duke’s Secret Sustainable Seafood Recipes is a hefty treasure to hold. Published by Aviva Publishing in New York and clocking in with a whopping 382 full-color pages, this book shares the recipes for all of the dishes served at Duke’s Chowder House.

Moscrip opened Duke’s in 1976 and the restaurant’s flagship dish, clam chowder, was inspired by Duke’s New England grandfather and the chowder that he served to Duke when he was a child. Over the years, the business has expanded and there are now six locations throughout the Puget Sound. Chowder remains a hallmark at the restaurant but over the years Duke has expanded the repertoire to include wild sustainable seafood much of which hails from waters here in the Pacific Northwest and, of course, Alaska.

The book, co-authored with Chef “Wild” Bill Ranniger, explores the story of Duke’s…and Duke…in great detail. Duke’s salmon sourcing trips to Alaska are highlighted as are family meals with his children and grandchildren.

I only received my review copy this morning and was pleased to be offered a copy as I cook a lot of seafood in my little kitchen. I’ve also eaten at Duke’s many times and a few years ago I wrote the press releases for the restaurant.   At first glance, the color photography in the book grabbed my eye and enticed my culinary instincts.  The recipes aren’t only geared towards seafood…they obviously run the gamut from soup to desserts.

Over the years,  I’ve admired Duke’s wedge salad, an iceberg classic,  so I was happy to see Sweet Blackberry Wedge Salad on page 116. The recipe for Nothing But Blue Sky Bleu Cheese is revealed and that’s one that is now on my recipe to do list.

After a quick glance through the recipes, I realized that I’d need to get organized and dedicate a little more time to recreating some of the dishes at home. Because these are restaurant recipes, there are often recipes within recipes, meaning to make a salad you have to make a specific dressing the recipe for which is found on another page. Some people might think this is too complicated to follow but it’s the nature of the beast when you recreate chef recipes.

That being said, even though I was short on time, I soon found myself rustling up ingredients and adapting one of the salmon recipes, “Wild Alaska Salmon Caesar Shoots” found in the “Appeteasers & Shared Plates” chapter. The photo shows little blackened salmon strips tucked snugly into romaine lettuce leaves drizzled with Caesar dressing.   In the recipe introduction, Duke mentions how he loves salads but salads require a bowl, utensils, a napkin, a chair etc. He said he liked this recipe because you have all the comforts of a salad but you can eat it with your hands! Aha! That description was perfect and it was all that I needed to launch into a spontaneous cooking session.  Admittedly, I didn’t follow the ingredient list exactly because I didn’t have all the spices handy for Duke’s Blackening Spice of Life. That being said, I used the technique described and the results were excellent…perfect finger food for Super Bowl Weekend.

So if you want to add to your seafood cookbook repertoire, check out this newbie. You will be inspired to not only follow the recipes but to use them as a culinary launching pad, tweaking and testing to suit your wild, wonderful and whimsical ways.

 

Process This: The Ultimate Salmon Burger Method

My husband and sons love to fish here in the Pacific Northwest. As a result, I always have a freezer full of flash frozen wild salmon. Pink. Coho. King. Hot smoked. Cold smoked. Over the years I’ve learned to use these nutrient-rich treasures in many ways.

In 2009, while judging the Alaska Symphony of Seafood, I perked up and took notice when fellow judge, Jordan Mackey, casually shared one of his tricks of the trade—how to make a good salmon burger.

“With this method, the burger stays really moist and you don’t have bread flakes or egg. They cook just great!”–Mackey

The Executive Chef of Seattle’s Edgewater Hotel at the time, Mackey explained, “I am not a fan of binders.  With this method, the burger stays really moist and you don’t have bread flakes or egg. They cook just great!” While many salmon burgers can indeed be laden with fillers, it was obvious that Mackey’s savvy method for using up trim and fat laden bellies was worth trying at home.

Mackey explained that after they trim the scraps from the fillets of salmon, they cut the salmon into small to medium dice. They then sprinkle the diced salmon lightly with kosher salt and a smaller amount of sugar. He then lets the mixture stand, chilled, for about 15 minutes. During this time the fish begins to weep and get slimy. It’s this natural protein laden slime that acts as the natural binder for the burger.  No panko! No eggs! No nasty additives!

Mackey then takes 30% of the mixture and quickly mixes it in the food processor to make a light chunky paste which he then stirs back into the diced salmon. Voila. There’s your basic salmon patty mixture! The restaurant presses this into 9 ounce patties and cooks them to medium rare in an omelet pan or Teflon skillet. (Mackey was careful to explain that his salmon patties and/or scraps are always previously frozen so any parasitic risk from eating medium rare burgers is minimized due to the freezing.)

Over the years, I’ve made these burgers many times, tweaking the ingredients according to whim and taste. Sometimes I take the classic route and just add lemon and dill to the mixture. When I am craving Asian, I add diced ginger, garlic, fresh cilantro plus a dash of soy sauce and sesame oil.  If I want a smoky Southwestern slant, I add some cumin and chipotle pepper.  While cooking the burgers I waffle between using a classic cast iron skillet and my beloved Le Creuset ridged grill pan. The grill pan creates great ridges and adds a touch of telltale smokiness to the burger.

Regardless of the flavors added or the type of pan used, the Ultimate Salmon Burger technique always results in a juicy and flavorful burger!

Note: I realize many readers probably don’t have whole fillets of salmon that need to have tips and bellies trimmed. Nonetheless, this method works great with previously frozen fillets or fillets purchased fresh at the store. The bottom line is that salmon burgers are a great way to add interest and flavor to a very nutritious seafood. 

 

 

Slimmer Smoked Salmon Dip

Slimmer Smoked Salmon Dip
Slimmer Smoked Salmon Dip

My husband and sons love to fish in the Puget Sound throughout the summer. As a result, we enjoy locally caught salmon-King, Coho, and Pink-year round.

We freeze lots of it using our Food Saver but we also cart quite a bit of it to Jensen’s Old-Fashioned Smokehouse here in Seattle where it is cold and hot smoked, vacuum packed and flash frozen to our specifications. We have a fair amount of that smoked salmon in the freezer, and I’ve decided it’s time to start cranking through it. Afterall, summer IS just around the corner!

Just before New Year’s Day, I decided to redesign my favorite smoked salmon recipe, one that I clipped from a magazine years ago. Basically, that one is a traditional cream cheese based rendition. Over the years,  I adapted the technique so I could make it in the food processor. I also tweaked the basic ingredients according to whim.

For 2014, I decided to do a complete overhaul by removing the cream cheese and replacing it with Fage Nonfat Greek yogurt. After numerous attempts and adjustments, I’ve finally landed on a slimmer smoked salmon dip that can be made quickly and easily in the food processor and weighs in with a minimum of belly busting fat. For my Slimmer Smoked Salmon Dip, I also added red onion, fresh dill, and capers…most of the basic components found in myBristol Bay Sockeye Platter recipe.

The recipe was “family tested,” which means it was served in the midst of kitchen chaos with spouse and kids at hand. Everyone gave it their seal of approval and said it was better than the original. Reviews included commentary on the freshness, the lightness, the flavor factor and the ease of use. It was served on crackers, dolloped onto sliced fresh tomatoes, and swiped into celery sticks. It could easily just be served with crudité or used with whole grain bread and lettuce to make a quick healthy sandwich rich in Omega Three fatty acids.

It’s worth noting that when I entered my new recipe into the Weight Watchers recipe tracker online, it revealed that a 1/4 cup serving totaled only 1 point in their Points Tracker. So, indeed, it’s a lighter leaner version.

Slimmer Smoked Salmon Dip

  • Servings: 8
  • Time: 5 mins
  • Difficulty: easy
  • Print

Slimmer Smoked Salmon Dip

¼ small red onion, cut into chunks

1 Tablespoon capers, drained

2 Tablespoons fresh dill

8 ounces hot smoked salmon, skin removed

1 cup nonfat Greek yogurt

Juice of one lemon

1 teaspoon prepared horseradish

Put onion, capers, and dill in a food processor fitted with steel blade. Pulse 10 times to chop and combine. Crumble salmon and add to food processor. Add yogurt, lemon juice, and horseradish. Process for 30 seconds, scraping down bowl if necessary to combine.

Yield: About 2 cups or 8 servings.
Source: Melissa A. Trainer http://www.melissatrainer.com