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鲑鱼是杜瓦米什河 唯一可以安全食用的海鲜。

A fisherman on a dock









在金县钓鱼: 可以安全食用的海鲜



下次您在本地市场购买海鲜时,请携带此卡。绿色栏中的给每个人都提供许多健康的选择。如果您是孕妇或正在哺育幼儿(6岁以下)的女性,并且打算生育孩子,请不要食用位于红色栏中的海鲜("避免")。如果您不是这些敏感人群之一,则可以从红色栏中选择。如果您这样做了,请在一个月的剩余时间内仅从绿色栏中选择鱼类。) 有关本指南的更多信息。

Washington Healthy Fish Guide for Supermarkets in Chinese

Washington Healthy Fish Guide for supermarkets (繁體中文)




Recipe by Community Health Advocate, Paco Ramos
Also available in PDF format

Blackened Cajun Salmon with Caesar Salad Ingredients (for 4 servings)

  • 4 salmon fillets (4 oz. each)
  • 1 tbsp olive oil

Cajun seasoning

  • 2 tbsp salt
  • 1 tbsp sugar
  • 2 tbsp paprika
  • 1/4 tsp cayenne pepper
  • 1 tbsp white pepper
  • 1 tbsp onion powder
  • 1 tbsp garlic powder
  • 1 tbsp black pepper
  • 1/2 tsp dry basil
  • 1/2 tsp dry thyme

Caesar salad:

  • 4 cups Romaine lettuce
  • 3/4 cup grated parmesan cheese
  • 1/2 cup Caesar dressing (to taste)
  • 1/2 cup croutons
  • Lemon wedge to garnish


  1. Combine all the ingredients for the Cajun seasoning and mix well.
  2. Heat olive oil in non-stick cooking pan or skillet over medium-high.
  3. Place salmon fillets in pan, sprinkle Cajun seasoning mix to coat the fillets.
  4. Cook salmon fillets for 3-4 minutes per inch thickness. Flip, coat other side with more seasoning and continue to cook until salmon registers 145°F on cooking thermometer inserted in center.
  5. Use spatula to remove salmon from heat.
  6. Toss Caesar salad ingredients to combine, garnish with sliced lemon and serve with blackened salmon.
Recipe by Community Health Advocate, Jennifer Teo
Also available in PDF format

Grilled Salmon Tacos with Mango SalsaIngredients (for 4 servings)

  • 4 to 6 oz. salmon fillets
  • 1 tsp. garlic powder
  • 1 tsp. chili powder
  • Salt and pepper to taste
  • Olive oil for cooking

Mango salsa

  • 1/2 avocado, diced
  • 1/2 mangoes, diced
  • 1/2 red peppers, diced
  • 1/2 red onion, diced
  • 1 small jalapeño, chopped (opt)
  • 1/2 bunch cilantro, chopped
  • 1 tsp. Olive oil
  • Salt and pepper to taste
  • 1 lime


  1. In a medium bowl, stir together avocado, mangoes, red peppers, onions, jalapeño, cilantro, olive oil, salt and pepper. Squeeze fresh lime juice over salsa, mix well. Set aside until ready to use.
  2. Stir together garlic, chili powder, and salt & pepper. Drizzle olive oil onto salmon. Rub seasoning mixture into salmon fillets. Grill or cook in pan over medium heat for 6-8 min on each side. (Baking is also an option at 375°F)
  3. Once salmon is cooked, top with mango salsa, serve and enjoy!

*Note: recommended serving on warmed tortillas

Recipe by Sophorn Sim
Also available in PDF format

Ingredients (for 5-6 servings):

  • Slice of galangal root, chopped finely
  • 1 medium turmeric root, chopped finely
  • 3 to 4 kefir lime leaves, sliced
  • 2 stalks of lemon grass, sliced
  • 3 to 4 cloves of garlic
  • 1/2 tsp of shrimp paste
  • 1/2 tsp of sugar
  • 1 tsp of honey
  • Organic chicken flavor
  • 1/2 tsp of salt
  • 1 can of coconut cream
  • 1/2 salmon, filleted
  • Banana leaves
  • 2 egg yolks, beaten
  • 1/4 of red bell pepper (finely sliced)

Khmer Amok Salmon


  • Blend sliced galangal roots, turmeric roots, kefir lime leaves, lemon grass, garlic to make paste.
  • Boil the coconut cream in sauce pan to reduce.
  • Pour in blended ingredients, heat on low, then add the sugar, shrimp paste, salt, honey, organic chicken flavor. Remove from heat.
  • Slice the filleted salmon into 2 in. pieces.
  • Gently combine with other ingredients in sauce pan and let marinate for 2 minutes.
  • Cut banana leaves* to make cone or boat, using tooth pick to support. Then put the 2 pieces of marinated salmon with sauce in the banana cones.
  • Spoon beaten egg yolks on top salmon in banana cone, add 2 fine slices of red bell peppers on top for decoration. Steam banana cones with salmon in steamer with boiling water for about 5 to 8 minutes.
  • Serve hot or cold, with rice or just by itself.

*Note: Kale leaves can be used instead of banana leaves, line bottom of steamer basket or rack with leaves, place marinated salmon right on top and steam. You can eat the steamed kale as well.

Recipe by Community Health Advocates: Roxana Urias Luz, María Cárdenas and Jennifer Teo
Also available in PDF format in English and Spanish

Ingredients (for 10 servings)

  • 2 lbs of salmon (skinless fillets)
  • 2 C. lime juice
  • 3 onions, finely diced
  • 8 tomatoes, diced
  • 1 bunch of cilantro
  • Salt and pepper to taste


  1. Dice the salmon in small cubes.
  2. Add salt, pepper, lime juice and onions.
  3. Allow to marinate for at least 2 hours.
  4. Then, add diced tomatoes.
  5. Mix well.
  6. Add chopped cilantro before serving, and it is ready to serve!

* Note: recommended serving on tostadas

Salmon Ceviche

Recipe by Mai Hoang
Also available in PDF format in English and Vietnamese

Ingredients (4 servings)
Wash all green vegetables:

  • 1/4 cup oil
  • 2 lb salmon fillets
  • Salt and peppers
  • 1 bunch green onion, chopped into quarters
  • 1 lemon, sliced
  • 1 big onion, yellow/white, sliced
  • 6 cloves garlic, minced
  • 20 large rice papers
  • 1 bunch lettuce, any
  • 1 cucumber, sliced
  • 1 bunch chives
  • 1 bunch Thai basil leaves
  • 4 c. Vermicelli noodles, boiled and drained

Fish sauce glaze:

  • 1 Tbsp. sugar
  • 1 Tbsp. oyster sauce
  • 1/4 c. fish sauce
  • Stir all to dissolve sugar in bowl, add pepper to taste

Dipping sauce:

  • 11 Tsp. sugar
  • 2 c. hot water
  • 1/2 c. fish sauce
  • 1 lime, juiced
  • 1 Tbsp. minced garlic
  • 1 Tbsp. sambal chili garlic hot sauce
  • Stir all to dissolve to sugar in bowl

Salmon Spring Rolls


  1. Preheat oven to 350ºF. Wash the salmon fillets with salt. Pat dry and season with salt and pepper.

  2. Place fish on top of sliced onion and lemon in baking dish. Drizzle 1-2 tbsp. of oil over fish. Bake for 12 minutes, flip fillets so skin side is up, brush with glaze and bake for 10 more minutes. Broil high for 6 more minutes.

  3. While fish is baking, heat rest of oil in saucepan on medium. Fry garlic and green onions until fragrant, add salt and pepper to taste, drizzle over baked fish.

  4. Dip rice paper in hot warm quickly, place on plate, add 1 lettuce, noodle, chives, cucumber, basil and salmon to your liking in one corner of the paper. Roll, dip in sauce and enjoy!



Learn more about the CHAs

Fun to Catch, Toxic to Eat