A Sustainable Resolution & Smoked Coho-Salmon Scramble

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This year, I’m taking it upon myself to help you get more seafood into your diet. Undoubtedly, you’ve heard about the heart-healthy and brain-fortifying benefits of eating oily fish, such as salmon. According to a report by the Harvard School of Public Health, “one to two 3-ounce servings of fatty fish a week—salmon, herring, mackerel, anchovies, or sardines—reduces the risk of dying from heart disease by 36 percent.” In addition, the report continues, the risks of stroke, depression, and Alzheimer’s disease reduces when our diets are fish rich.

So why aren’t enough of us incorporating fish into our weekly meals? One reason, according to the report, is that folks fear ingesting contaminants from fish and therefore have been backing off from eating it at least twice a week.

Hence, My Resolution: in 2013, I will help Pescetarian Journal’s readers to incorporate more sustainable, healthy seafood in their diets. 

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This is something I do every week, and I’d like to let everyone in on my meal planning, menus, shopping strategy (such as finding affordable, sustainable seafood), and of course, more recipes.

Let’s start with breakfast. Smoked Alaskan Coho salmon, which is rich in the long-chain, Omega-3 fats that are so good for us, can transform simple, scrambled eggs into a meal that (in my opinion) rivals bacon and eggs.
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Smoked Coho-Salmon Scramble (Serves 3)
Ingredients
4-ounce package of smoked, Alaskan Coho Salmon
3 extra-large, organic eggs (pastured, if possible)
1/2 cup unsweetened soy milk (or low-fat milk)
Non-stick cooking spray
Cracked pepper
Fresh, chopped parsley (for garnish)

Directions

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  1. Slice the fish into 1-inch strips, then dice the fish into 1-inch cubes. Set aside.
  2. Break eggs into medium bowl and whisk vigorously for 1 minute. 
  3. Add the milk and whisk again for another minute. The vigorous whisking will incorporate air into the eggs and result in fluffy, scrambled eggs.
  4. Spray non-stick cooking spray into a stainless steel or cast-iron skillet and heat it on medium-low flame for 20 seconds. If the oil browns, remove the skillet from the burner, clean it with a dry paper towel, and start over with the non-stick spray. (I don’t use non-stick frying pans, but if you have one and are comfortable using it, you can omit the oil).
  5. Pour the eggs into the frying pan and, using a wooden spoon or a silicon spatula, gently “rake” the eggs toward the center of the pan as curdles form. Keep the oil on medium low and be patient as the eggs slowly curdle.
  6. When most of the eggs have curdled but are still moist, add the smoked salmon chunks by hand and distribute them throughout the eggs.
  7. Remove the eggs from the heat; add cracked pepper garnish with parsley.
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