Make us your home page

Today’s top headlines delivered to you daily.

(View our Privacy Policy)


Savor the health benefits of Salmon With Blueberry Peach Sauce

Salmon With Blueberry Peach Sauce is flavorful and nutritious.

BETTY WEDMAN ST-LOUIS Special to the Times

Salmon With Blueberry Peach Sauce is flavorful and nutritious.

Salmon can be a healthy menu choice, but as a recent supermarket encounter shows, it pays to mind the details when shopping for it.

My neighbor was trying to choose between wild and farmed salmon. Wild salmon may be more expensive, but it has more omega-3 fatty acids, iron, copper, potassium, niacin (vitamin B-3), folate and vitamin B-12. Farmed salmon, on the other hand, are fed pellets made from corn and/or soy with added color, compromising the omega-3 fatty acid levels reported as a good reason for eating salmon.

Fatty fish like salmon are a good source of vitamin D. That's important to know because as more people are staying indoors — worried about sun damage or addicted to technology — they become deficient.

Another great source of vitamin D, the egg yolk, is off many people's diets, yet it is packed with more vitamin D and nutrients than a dozen egg whites could provide.

Here's the problem: People with low vitamin D may be tired, weak, have aches and pains and get frequent infections. If you're concerned about your vitamin D level, check with your physician.

Meanwhile, try this quick and tasty recipe to add salmon to your weekly menu and give your health a boost.

Betty Wedman-St Louis is a licensed nutritionist and environmental health specialist in Pinellas County who has written numerous books on health and nutrition. Visit her website at

Salmon With Blueberry Peach Sauce

4 fillets (4 ounces each) salmon

2 tablespoons olive oil

½ cup chopped fresh or frozen peaches

½ cup frozen blueberries, thawed

¼ cup no-sugar-added peach preserves

1 tablespoon Dijon mustard, optional

Heat oil over medium in large skillet. Saute salmon about 3 minutes on each side. In a bowl, combine peaches, blueberries, preserves and mustard. Cover salmon with fruit mixture and simmer on low heat 5 to 6 minutes, until salmon flakes with fork.

Makes 4 servings.

Nutrition information per serving: 261 calories; 26g protein; 15g carbohydrates; 8g fat; 378mg sodium.

Source: Betty Wedman-St Louis

Savor the health benefits of Salmon With Blueberry Peach Sauce 03/19/14 [Last modified: Thursday, March 20, 2014 3:49pm]
Photo reprints | Article reprints

© 2017 Tampa Bay Times


Join the discussion: Click to view comments, add yours

  1. College World Series puts Florida Gators in elite company


    With Tuesday night's College World Series win, the Florida Gators put themselves in rare company.

  2. Pinellas sees spike in infant deaths from unsafe sleeping, and advocates are concerned


    The reports from the Department of Children and Families are tragic: A Pinellas County mother falls asleep on a recliner during an early morning feeding and wakes to find one of her 3-month-old twins unresponsive. Another finds her 6-month-old daughter lying still, a blanket over her head. Another infant is found wedged …

    Advocates are looking to step up their public information efforts this year after reports show a spike in sleep-related infant deaths in Pinellas County. []
  3. Kellyanne Conway warns of health care spin, but then delivers her own in Miami


    On the same day that Senate Republicans were forced to delay a vote on their healthcare legislation because not enough of them wanted to vote for it, White House senior counselor Kellyanne Conway defended the bill in Miami.

    White House senior counselor Kellyanne Conway is welcomed by state Rep. Carlos Trujillo, R-District 105, at the Miami-Dade GOP’s Lincoln Day fundraiser on Tuesday night.
  4. Sign up for our new daily News at Noon email newsletter


    The Tampa Bay Times will soon launch a daily newsletter called News at Noon. You can make sure to be among the first to receive it by signing up now.

  5. New poll shows tight St. Pete mayor's race


    A new poll shows a tight race between former mayor Rick Baker and Mayor Rick Kriseman, currently engaged in the most expensive mayoral race in St. Petersburg history. 

    Former Mayor Rick Baker answers a question during the mayoral candidate forum at Mt. Zion Missionary Baptist Church on Tuesday. Mayor Rick Kriseman is in the foreground.