Healthy Hearing Recipes: Salmon

Last year one of our most popular blog posts was You Hear What You Eat: 5 Foods to Prevent Hearing Loss...and Hearing Aids. Since at the start of the New Year everyone tends to be a bit more health conscious, this month we’ll be taking those five foods and bring you healthy hearing recipes every Thursday. This week, Salmon! Salmon is rich in omega-3 fatty acids and vitamin D - two key nutrients for healthy hearing. Omega-3’s strengthen the blood vessels in your ear’s sensory system, and some studies show that vitamin D may slow age-related hearing loss. Be careful when you go to the supermarket though: it’s been shown that wild salmon is far more nutrient-rich than its farmed counterpart. Most supermarkets will mark where their fish comes from so you can choose accordingly. Salmon not your thing? Mackerel, sardines, tuna, and other fish are also rich in these same nutrients, so you can still help your hearing with one that you enjoy. In general, people who eat any kind of fish twice a week have a 20% lower risk of developing hearing loss! Today we’ll share a simple way to cook a salmon fillet in the oven, with just five ingredients that you probably already have in your kitchen. You can easily double or triple (or more!) the recipe to accommodate any number of diners. Serves 1

Here’s what you’ll need:

• 1 6-8 oz. salmon fillet
• 1 teaspoon olive oil
• Salt and pepper
• ¼ Lemon

Here’s what to do:

1. Preheat your oven to 425°F
2. Pat salmon dry with a paper towel
3. Spray a baking sheet with cooking spray
4. Place salmon skin side down on the baking sheet
5. Rub the salmon with the olive oil and sprinkle liberally with salt and pepper
6. Bake salmon for 5 minutes per ½ inch of thickness

To check if your salmon is done, pierce the thickest part with a fork and see if it begins to flake. If not, put it back in the oven and continue to check every few minutes. When the salmon is done, squeeze the lemon wedge over it and serve with your choice of sides. Bonus points if you serve it with steamed broccoli, another healthy hearing food. Next week we’ll be sharing an easy and healthy recipe for beef & broccoli - stay tuned! What’s your favorite way to cook salmon? Will you be trying this recipe? Let us know by emailing stories@audicus.com. This recipe was adapted from The Kitchn.  

by Alice Stejskal