One of my favorite movie quotes of all time is “Fish are friends, not food” from Finding Nemo. Most fish, in particular cod, salmon and haddock, are made up of an unsaturated fat called omega-3 fatty acid. According to the Mayo Clinic, eating one to two servings of fish a week can drastically reduce the risk of heart complications in individuals. Fish such as salmon and tuna are higher in omega-3 fatty acids than all other fish, making the timeless Pixar classic, “Finding Nemo.” However, I both agree and disagree with this quote. Yes, Bruce and his shark friends made this their mantra to keep themselves from eating fish like Marlin and Dory, but fish is a necessary part of our diet.

them essential to a healthy diet. Research compiled by the website World’s Healthiest Foods also shows the omega-3 fatty acids in salmon can also improve mood and memory in people who consume the fish.

The recipe below is a family favorite, mostly because it tames the very fishy taste most salmon has. I recommend serving steamed spinach and some sort of potato with this dish because it helps meet all the major food groups and creates a balanced meal for everyone to enjoy.


Roasted Salmon

Serves 6-8


1/4 cup pineapple juice

2 tablespoons lemon juice

1 20 oz. salmon fillet

2 tablespoons brown sugar

2 teaspoons chili powder

1/2 teaspoons salt

1/4 teaspoon cinnamon

Cooking spray


  1. Combine pineapple juice, lemon juice, and salmon in a bag and let it marinate in the refrigerator for about one hour.
  2. Preheat the oven to 400 degrees Fahrenheit.
  3. Remove the salmon from the bag and discard the leftover marinade.
  4. Combine the brown sugar, chili powder, salt and cinnamon in a bowl.
  5. Place the salmon in a greased baking dish.
  6. Rub the seasoning mixture over the salmon.
  7. Bake for 12 minutes or until fish flakes easily and appears slightly browned.

About The Author

--Sophomore | Vine Editor -- Nursing : Irish Studies

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