Omar’s Favorite Wild Salmon

Who doesn’t love a 15 minute meal?!  Seriously, this meal takes no time at all to make!  It’s one of Omar’s favorite meals, as well as mine too.  It’s super healthy, Paleo, and so quick to make on one of those “I don’t feel like cooking nights”!

PLEASE for the love of Peter, Paul, and Mary DO NOT EAT FARM RAISED SALMON (or farm raised fish of any kind). Spend a few extra bucks and get the WILD.  Your body will thank you for it one day when you’re not growing a third leg from all the garbage (pesticides, antibiotics, etc…) the farmer’s gave the fish to eat just so it would quadruple in size.  This is kind of lengthy, but well worth the read on WHY YOU SHOULD NOT EAT FARM RAISED FISH…

  1. they have seven times the levels of PCB’s as wild salmon
  2. they have 30 times the number of sea lice
  3. are fed chemicals to give them color
  4. are fed pellets of chicken feces, corn meal, soy, genetically modified canola oil and other fish containing concentrations of toxins
  5. are administered antibiotics at higher levels than any other livestock
  6. have less omega 3’s due to lack of wild diet
  7. are crowed into small areas inhibiting movement, and causing disease

Wild salmon may only eat a bite or two of other fish. Mostly they feed on krill, giving them their rich red color. Krill are mostly toxin-free. Man-raised fish are fed pellets containing high concentrations of fish. It is this concentration of fish that increases PCB levels as concentrating the fish, concentrates toxins, mercury etc.

Because putting more fish into a smaller area means more money to the companies raising the fish, it also means more diseased, susceptible fish. Lice are prevalent in man-raised fish. To combat lice and other diseases, the man-raised fish are given antibiotics. The quantities of antibiotics given are in higher concentrations than any other ‘livestock’. Those antibiotics are passed on to the consumer, making us more antibiotic resistant.

Wild salmon have a varied diet and along with their free roaming, their Omega 3 concentrations are high. Man-raised salmon are fed toxic fish pellets also containing unsanitary and genetically modified foods. The color of a farmed fish is gray due to its diet and confinement. To make it look pink/red, the fish are fed chemical dyes. Man cannot however raise the levels of Omega 3 as this is only produced in free roaming fish.

We are encouraged to eat more fish for their health giving Omega 3’s. As wild fish cost more, we think we have a good deal in farm-raised fish: cleaner and cheaper. As usual, you get what you pay for. Mother Nature still does it best. She doesn’t confine, inject or concentrate toxins in her wild salmon. Fish that have roamed freely, eaten their natural, wild diet, and have no intervention by man are the fish that are healthy. Now that you know the difference between man-raised fish and wild fish, is saving a dollar or two worth it to your long-term health?

To stay healthy, eat natural and organic foods. Wild fish, grass-fed cows, dairy that has not been boiled and crops free of pesticides and modification is the way that Mother Nature intended it.

OK, I’m getting off my soap box now.. On to the recipe!

Here’s what you’ll need… Just a few ingredients!  FYI:  I buy my WILD Salmon at Coctco in the frozen section… I get 6 filets for $14.99… It’s triple that at the decent grocery stores.

Yields: 3 servings

  • 1/4 cup pure maple syrup
  • 1/4 cup Dijon mustard
  • 2-3 chipotle peppers, chopped
  • 1 tsp apple cider vinegar
  • pinch of salt
  • 3-4 Wild Salmon filets, de-boned, skin on
  • 1 tbsp butter + 1 tbsp olive oil


sauce ingredients

1.  In a small bowl, combine maple syrup, Dijon mustard, chipotle peppers, vinegar, and salt.  Stir well and set aside.


2.  In a medium size saute pan on medium-high heat, melt butter and olive oil.  Add salmon filet skin side down and cook for 3-4 minutes.

salmon cooking

3.  Flip salmon and immediately lower heat to low.

flipped salmon

4.  Pour sauce on top of salmon and let it finish cooking for about 5 more minutes.

sauce on salmon

salmon done in pan

5.  I usually take the salmon completely off the heat after I add the sauce so my fish doesn’t over cook.  Serve it immediately!

plated salmon and broccoli


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