Chia Seeds: Omega-3 fatty acids may play a role in the prevention of many chronic diseases due to their anti-inflammatory properties. We find them in fatty fish (trout, salmon), as well as plant foods, such as chia and flax seeds. Chia seeds are also high in dietary fibre. According to the World Cancer Research Fund (WCRF), eating enough fibre (25g/day for women, 38g/day for men) can help reduce the risk of developing colorectal cancer.
Pecan Chia Seed Jam Crusted Salmon with Wilted Swiss Chard
Author: Food Innovation & Research Studio (FIRSt), George Brown College, Toronto
- 1 cup Frozen mixed berries (see Chef’s Tip)
- 1 tbsp Maple syrup
- 2 tbsp Whole chia seeds
- 2 tbsp Lemon juice, divided
- 2 tsp Lemon zest
- 16 oz Salmon fillet
- ½ cup Pecans, chopped
- 1 ½ tsp Salt, divided
- 1 tsp Black pepper, divided
- 1 tbsp Olive oil
- 4 cups Swiss chard, finely sliced
- 2 cloves Garlic, finely minced
- In a saucepan, combine the berries, and maple syrup. Bring to a simmer over medium heat and cook for 5-6 minutes, or until the berries are soft.
- Let the mixture cool for 5 minutes, then transfer the berries into a blender and puree until smooth.
- Pour the berry puree into a bowl and stir in the chia, lemon zest, and 1 tablespoon of lemon juice. Set aside, and wait for the chia seeds to plump up, about 10 minutes.
- Preheat oven to 350F and line a baking sheet with parchment paper. Place the salmon on top and season with ½ tsp each of salt and pepper.
- Carefully pour the chia jam on top of the salmon and using the back of a spoon, spread the jam to cover the entire fillet. Sprinkle the pecans on top and press gently into the top of the salmon.
- Bake for 18-20 minutes, or until the fish just flakes.
- Meanwhile, heat a large skillet over medium heat. Once the skillet is hot, add the olive oil, garlic and swiss chard. Season with the remaining salt and pepper and cook for 3-5 minutes, or until the leaves are wilted. Remove from heat and stir in the remaining lemon juice. Transfer the cooked swiss chard onto a plate and plate the salmon on top.
- Look for berry blends with sweet cherries in it for an extra flavour boost!
- Feel free to substitute the salmon with arctic char or rainbow trout.