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Greensbury Salmon: the Best, Healthiest – and the most PC

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(Gerry Furth-Sides) What can I say about Greensbury  salmon after saying it is the best of the best. Salmon is already the most popular and about the healthiest fish in the world and Greensbury delivers it as fresh as it can possibly be.   Perhaps as importantly, it is foolproof to prepare. How do I know? I cooked salmon on Tv for over two decades.  I ate salmon almost every day at one time for two years and I never tired of it.

Greensbury Wild caught Alaskan sockeye salmon is sourced from a fishery in Bristol Bay. The fishery is committed to providing salmon that’s harvested sustainably and protects the ocean’s eco-system. Grensbury fillets are boneless, skin on, and full of flavor.  All of Greensbury’s seafood is sourced from oceans and fisheries that are certified sustainable by the Marine Stewardship Council (MSC) or rated either “Green” or “Yellow” by the Monterey Bay Aquarium Seafood Watch.

Sockeye salmon is spectacular and foolproof, sautéed, grilled, or baked with a bit of oil and some salt and pepper in a very hot skillet.  We used grape seed oil with a high smoking point, which also does not interfere with the flavor of the salmon.

Salmon is one of the most nutritious foods on the planet.   The tasty, versatile and popular fatty fish is loaded with nutrients and may reduce risk factors for several diseases.



  • 2 6-ounce Greensbury Atlantic salmon fillets
  • 6 Tablespoons canola oil
  • 1 cup Israeli couscous
  • 1 1/2 cups chicken broth or water
  • 1/2 lemon (about 2 Tablespoons juice)
  • 1/2 head cauliflower (cut into bite sized pieces, about two cups)
  • 1 small red onion (thinly sliced)
  • Slivered almonds (whole almonds or pine nuts are fine as a substitute)
  • 3 Tablespoons parsley (finely chopped)
  • 1/2 cinnamon stick
  • 1 bay leaf
  • 1 teaspoon yellow curry powder
  • Kosher salt


  • 4 Tablespoons butter
  • 3 Tablespoons sultanas (golden raisins)
  • 2 Tablespoons capers
  • 1/2 lemon  (about 2 Tablespoons juice)
  • 3 Tablespoons Le Bon Magot purple aubergine with cumin and curry leaves
  • Kosher salt


  1. Defrost the salmon over night in the fridge or place it in a bowl and defrost under running cold water. Remove the salmon from its packaging and drain on a plate lined with paper towels. Keep the salmon at room temperature while preparing the rest of the recipe.
  2. Cut the Cauliflower in half, put one-half in the fridge for later use. Using a knife remove the core from the other cauliflower half and cut into bite sized pieces (1-2 inches). Cut the red onion in half, remove the peel and slice the onion thinly (1/4 inch slices).
  3. Heat a shallow 12-inch pot on high. Add 3 Tablespoons canola oil and heat until the oil is shimmering but not smoking. Add the cauliflower and allow to brown before stirring, season with a small pinch of salt and continue cooking the cauliflower until it’s evenly browned and cooked but still has a bit of crunch to it. Add the red onion, turn the heat to medium and sweat the onion until tender.
  4. Heat another shallow 12-inch pot on medium. Add 1 Tablespoon of canola oil, once the oil is shimmering add the couscous and almonds. Stir over medium heat until the couscous and almonds are evenly brown (if using toasted almonds, add them to the couscous once it’s browned). Add the bay leaf, cinnamon, and chicken broth or water, turn the heat to medium-low, cover and cook until the liquid has evaporated and the couscous is tender and cooked through. If the liquid is evaporated and the couscous isn’t cooked through, add more liquid 1 Tablespoon at a time until the couscous is tender. Remove the bay leaf and cinnamon.
  5. While the couscous is cooking, prepare the vinaigrette. Heat a small 1-2 quart pot over medium heat. Add the butter, once the butter has melted turn the heat to medium-low and cook the butter until it is golden brown but not burnt (There is a very fine line between brown butter and burnt butter, the brown butter should be a deep golden brown and have the fragrance of toasted nuts. If the butter burns it will turn black and have a strong unpleasant aroma, if you burn the butter, throw it away and start over with a clean pot.). Once the butter is brown, turn off the heat and add the capers, sultanas, and the Le Bon Magot purple aubergine with cumin and curry leaves. Add a small pinch of kosher salt and stir until the sultanas are plump. Squeeze 1/2 lemon into the vinaigrette and taste for seasoning. Add more kosher salt and lemon juice if necessary.
  6. Heat a 12-inch pan over high heat and add the remaining 2 Tablespoons of canola oil. Dry the salmon thoroughly with paper towels and evenly season both sides with kosher salt (about 1/4 teaspoon salt). Once the oil is shimmering but not smoking gently place it in the pan with the skin side facing up (the skin side is the flatter side). Move the salmon around in the pan to prevent it from sticking and to allow the oil to evenly brown the fish. Cook the salmon on high heat until evenly browned, it should have a nice even golden crust (this should take about 3-5 minutes). Flip the salmon and cook for another minute, using a spoon to baste the top while the salmon is cooking. Remove the salmon from the pan and place it on a plate lined with paper towels.
  7. Mix the cauliflower, red onion and couscous together over medium heat, add the curry powder and stir until warmed through. Add three Tablespoons of the vinaigrette and 2 Tablespoons of the parsley to the mixture and stir to coat the couscous. Taste the couscous and season to taste with kosher salt and the other lemon half. Spoon the couscous onto two plates or bowls, place the salmon on top and spoon the remaining vinaigrette onto the salmon and the couscous. Sprinkle the rest of the parsley on top and serve.

Salmon is rich in long-chain omega-3 fatty acids, which have been shown to reduce inflammation, lower blood pressure and decrease risk factors for disease.One 3.5-ounce (100-gram) portion of farmed salmon has 2.3 grams of long-chain omega-3 fatty acids, while the same portion of wild salmon contains 2.6 grams (1, 2). The ubnique mega-3 fats are considered “essential,” meaning you must get them from your diet since your body can’t create them.

Salmon is rich in high-quality protein, considered an essential nutrient. Protein aids the body heal after injury, protecting bone health and maintaining muscle mass during weight loss and the aging process A one 3.5-ounce serving of salmon contains 22–25 grams of protein

Salmon is an excellent source of B vitamins, too, which is vital in turning the food you eat into energy, creating and repairing DNA and reducing the inflammation that can lead to heart disease. B vitamins work together to maintain optimal functioning of your brain and nervous system This includes, in 3.5 ounces (100 grams) of wild salmon: Vitamin B1 (thiamin); Vitamin B2 (riboflavin);  Vitamin B3 (niacin); Vitamin B5 (pantothenic acid); Vitamin B6; Vitamin B9 (folic acid) and Vitamin B12.

The potassium content in salmon is high In fact, salmon contains more potassium than an equivalent amount of banana, which provides 10% of the RDI. And wild salmon is about one and a half times higher in wild than farmed. Potassium helps control your blood pressure. It also reduces your risk of stroke.

Salmon is also jam-packed with Selenium, a trace mineral found in soil and certain foods, which helps protect bone health, decreases thyroid antibodies in people with autoimmune thyroid disease and may reduce the risk of cancer. Salmon provides about 2/3 the daily requirements,

Salmon also provides the antioxidant, astaxanthin. Sockeye salmon provides the highest amount. As a member of the carotenoid family of antioxidants, astaxanthin gives salmon its red pigment.

.It protects the brain and nervous system from inflammation, and it may help prevent skin damage to make people look younger.

Eating salmon on a regular basis may help protect against heart disease because salmon boosts omega-3s in the blood, decreases levels of omega-6 fats and lowering triglycerides.

Does salmon help you loose weight? Scientists say “yes” because like this high-protein food helps regulate the hormones that control appetite and make you feel full – or shall we say, satisfied. Your metabolic rate increases more after eating protein-rich foods like salmon. And it helps decrease belly fat!

Salmon and other fatty fish can help lower inflammation, which may reduce risk factors for several diseases and improve symptoms in people with inflammatory conditions.

Frequent salmon consumption may help reduce symptoms of anxiety and depression, protect fetal brain health in pregnancy and decrease the risk of age-related memory problems.

Yes, you can also get flash frozen person, that is,  if you are lucky enough to be at the LA Farmer’s Market in Santa Monica or Howard Hughes Center – on the right day when Fisherman’s Daughter Seafood is offering their wares.



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Gerry Furth-Sides

Gerry Furth-Sides

Content Editor/Columnist

Photo-journalist Gerry Furth-Sides has been covering the ethnic and American culinary scene in California since it first came into prominence 25 years ago.