Survivors of the Ice Age, salmon is often referred to as the ‘king of the waters’. Low in saturated fats and a high source of protein, salmon is very rich in the omega-3 fatty acids, vital to cardiovascular health.

Grilled, poached or baked, salmon is just about right any way you care to cook it. However, keeping it simple is the mantra in the kitchens of the time, and a quick-fix is what salmon can offer to even the most culinarily challenged person at the stove. However, keep in mind a few pointers which can make life easier.

• For whole salmon, look for a firm, glossy skin, clear eyes, bright red gills, and firm, light-pink elastic flesh. Also the meat should be somewhat translucent with a mild aroma.

• When buying salmon steaks and fillets, look for smooth, clean cuts. A gaping or separation of muscle fibres means that the fish is old.

• However you decide to cook salmon remember that it should be kept cool in the fridge until ready to use. The skin should be kept on during cooking as it helps hold the fish together while turning and prevents it from curling. If desired, the skin can be removed before serving as it comes off easily after cooking.

• Salmon continues to cook even after it is removed from the heat for a minute or two, so be careful not to overcook it

• To check if done, insert the tip of a sharp knife near the bone of a salmon steak or at the thickest part of a fillet and pull away slightly. Well-done salmon will be completely opaque and flake easily. Medium-done salmon will still have some pink at the centre.

baked salmon

Ingredients: 2 pounds salmon fillets; 3/4 cup cream; 1/3 cup mayonnaise; 2 tbs flour; 2 tbs lemon juice; 1/4 tsp dried dill; 8 ounce cream cheese; 4 cloves of chopped garlic; 1/3 cup white wine; salt and pepper to taste; paprika

Method: Preheat oven to 400?. Wash salmon and pat dry. Grease a 9x13-inch baking pan. Arrange salmon fillets, skin side down, in a single layer. With a wire whisk, blend the cream, mayonnaise, flour, lemon juice, dill, cream cheese, garlic and wine until smooth; spread over fish. Sprinkle lightly with salt, pepper and paprika. Bake uncovered for about 15 to 20 minutes. Remove from oven. Serve immediately.