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Proteins Part One: Salmon

If you’re new to The Scrounge, you may or may not know that I’ve created a Scrounge grocery list. This list ensures you have the ingredients you need to make the recipes I post on The Scrounge, find it here! I’ve categorized the grocery list into food groups and today I want to focus on the proteins.

I’ll start by saying this, salmon is my jam! It has so many health benefits, it’s super easy to make, it tastes delicious and it's a Scrounge staple! Salmon is a great source of protein, it's high in omega 3 fatty acids, vitamin B, good source of potassium, contains antioxidants, may benefit weight loss and may reduce the risk of heart disease.

That being said, knowing which salmon to buy is imporant because not all salmon is created equal and therefore is not all healthy. I always buy wild caught Alaskan sockeye salmon, it has a darker red flesh. It's imporant to buy wild caught and not Atlantic farmed salmond because "environmental groups such as Seafood Watch and the Environmental Defense Fund, have put nearly all farmed salmon on their “red” or “avoid” list. The reason: many farms use crowded pens where salmon are easily infected with lice, may be treated with antibiotics and can spread disease to wild fish (one reason Alaska has banned salmon farms)." Source: EatingWell.

Salmon is the protein I make most frequently and here’s how I make it:

  1. Preheat oven to 350˚F

  2. If you can, I'd suggest buying sockeye wild caught salmon, it has a darker red flesh, it's the healthiest salmon to eat

  3. Cover salmon with olive oil

  4. Season with sea salt and pepper. I also love adding some dill and fresh rosemary on top if you have it, but if not no sweat, it’s great with just s&p

  5. Bake for 10-15 mins - depending on how thick the salmon is it may need to cook longer

That’s it! This is a staple item for scrounging so I want to make sure you know how to make it, it’s so quick and easy, and, bonus, it's super healthy! You can also find these cooking instructions on my Instagram highlight stories, labeled "Salmon", if you ever need a quick reminder. If you prefer a to make a different protein, go for it, and use that as your Scrounge protein staple!

I'll be doing a series of posts highlighting the different food groups on my grocery list and how to Scrounge with them, so keep following along to find out more!

Happy Scrounging!

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