The Benefits of Healthy Fats

Research has shown that eating a diet rich in healthy fats like those found in wild seafood, nuts and seeds, olives and olive oil, and avocado, to name a few, is important for our general health. Healthy fats, also called essential fatty acids, are important for every system in the body including our brain and heart. They are called “essential” because our body doesn’t make them– we need to source them through our diet! Wild salmon is a great source because when the salmon is in the wild, it feeds on plankton that feeds on algae which is rich in healthy fats. Check out this delicious cider-glazed salmon recipe from our Healing Meals Chef Joe!

Healing Meals Cider-Glazed Salmon


1 cup apple cider
2 x 4-ounce wild salmon filets
1 tablespoon extra virgin olive oil
3/4 teaspoon fresh rosemary, finely chopped
1/2 teaspoon dijon mustard
Sea salt and pepper


  1. Bring wild salmon filets to room temperature. 
  2. Preheat oven to 350 degrees F and line baking sheet with parchment paper. 
  3. In saucepan, add apple cider and bring to a light boil. Let simmer for about 25 minutes until sticky like syrup. Pour into bowl to allow to cool. 
  4. Arrange salmon, skin-side down, on parchment lined baking sheet. Drizzle oil over top, season with salt and pepper, and sprinkle chopped rosemary over top.
  5. Roast for 15-20 minutes until internal temperature reaches 145 degrees F.
  6. Remove from oven, drizzle cider glaze over top, and let rest for 10 minutes.