Dive into the enchanting realm of Finland's Lohi, where crystal-clear lakes and winding rivers teem with the majestic salmon known as Lohi. Embark on an adventure through Finland's breathtaking landscapes, where anglers and nature enthusiasts alike seek the thrill of catching this prized fish. Discover the cultural significance of Lohi in Finnish tradition and cuisine, and uncover the secrets of sustainable fishing practices that ensure the preservation of this iconic species. Join us as we unravel the beauty and allure of Lohi, a symbol of Finland's natural riches and enduring connection to its waters.

Ingredients:

• 1 lb fresh Lohi (salmon) fillet, skin-on
• 1/4 cup kosher salt
• 1/4 cup brown sugar
• 1 tablespoon whole black peppercorns
• 1 tablespoon whole coriander seeds
• Wood chips for smoking (preferably alder or oak)

Instructions:

1- Rinse the Lohi fillet under cold water and pat it dry with paper towels.

2- In a small bowl, mix together the kosher salt and brown sugar.

3- Crush the peppercorns and coriander seeds using a mortar and pestle or a spice grinder.

4- Spread half of the salt-sugar mixture on a large piece of plastic wrap.

5- Place the Lohi fillet, skin-side down, on top of the salt-sugar mixture.

6- Sprinkle the crushed peppercorns and coriander seeds evenly over the fillet.

7- Cover the fillet with the remaining salt-sugar mixture, ensuring it's evenly coated.

8- Wrap the fillet tightly in plastic wrap and refrigerate for 12-24 hours.

9- After marinating, remove the fillet from the plastic wrap and rinse it under cold water. Pat it dry with paper towels.

10- Preheat your smoker to 200°F (93°C) and add wood chips according to the manufacturer's instructions.

11- Place the Lohi fillet directly on the smoker rack and smoke for 1-2 hours, or until the internal temperature reaches 145°F (63°C).

12- Once smoked, let the Lohi rest for a few minutes before slicing. Serve and enjoy!

Grilled Lohi:

Ingredients:

• 1 lb fresh Lohi (salmon) fillet, skin-on
• 2 tablespoons olive oil
• Salt and pepper to taste
• Lemon wedges for serving

Instructions:

1- Preheat your grill to medium-high heat.

2- Brush both sides of the Lohi fillet with olive oil and season with salt and pepper.

3- Place the fillet, skin-side down, on the preheated grill.

4- Grill the Lohi for 4-6 minutes on each side, or until it flakes easily with a fork.

5- Remove the grilled Lohi from the grill and let it rest for a few minutes.

6- Squeeze fresh lemon juice over the fillet before serving. Enjoy the delicious flavors of grilled Lohi!

Baked Lohi:

Ingredients:

• 1 lb fresh Lohi (salmon) fillet, skin-on
• 2 tablespoons Dijon mustard
• 2 tablespoons honey
• 1 tablespoon soy sauce
• 2 cloves garlic, minced
• Salt and pepper to taste
• Fresh dill for garnish

Instructions:

1- Preheat your oven to 375°F (190°C).

2- In a small bowl, whisk together the Dijon mustard, honey, soy sauce, minced garlic, salt, and pepper.

3- Place the Lohi fillet, skin-side down, on a parchment-lined baking sheet.

4- Brush the mustard-honey mixture evenly over the top of the fillet.

5- Bake the Lohi in the preheated oven for 12-15 minutes, or until it flakes easily with a fork.

6- Remove the baked Lohi from the oven and garnish with fresh dill before serving. Enjoy this succulent and flavorful dish straight from the oven!

Nutrition Value:

Let's break down the nutritional values for each ingredient listed. The nutritional values are based on standard serving sizes.

Fresh Lohi (Salmon) Fillet, Skin-On (1 lb)

• Calories: 704
• Protein: 79 g
• Fat: 44 g
• Carbohydrates: 0 g
• Omega-3 Fatty Acids: ~4,000 mg

benefits:

• Omega-3 Fatty Acids: Promotes heart health, reduces inflammation, and supports brain function.
• High-Quality Protein: Essential for muscle repair and growth.
• Vitamins and Minerals: Rich in B vitamins (especially B12), vitamin D, and selenium, which support overall health and immune function.

Dijon Mustard (2 tablespoons)

• Calories: 30
• Protein: 1 g
• Fat: 2 g
• Carbohydrates: 2 g
• Fiber: 0 g

benefits:

• Antioxidants: Contains compounds like selenium and omega-3 fatty acids which help protect against oxidative stress.
• Low Calorie: Adds flavor without adding many calories.
• Anti-inflammatory Properties: Mustard seeds contain compounds that can help reduce inflammation.

Honey (2 tablespoons)

• Calories: 128
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 34 g
• Fiber: 0 g

benefits:

• Natural Sweetener: Provides a healthier alternative to refined sugar.
• Antibacterial and Antifungal Properties: Can help in wound healing and infection prevention.
• Antioxidants: Contains phenolic compounds that can reduce oxidative stress and inflammation.

Soy Sauce (1 tablespoon)

• Calories: 8
• Protein: 1 g
• Fat: 0 g
• Carbohydrates: 1 g
• Sodium: 902 mg

benefits:

• Umami Flavor: Enhances the taste of dishes without adding significant calories.
• Fermented Food: Contains beneficial bacteria that can aid in digestion.
• Rich in Sodium: Can help in maintaining electrolyte balance, though it should be consumed in moderation due to high sodium content.

Garlic, Minced (2 cloves)

• Calories: 9
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 2 g
• Fiber: 0.1 g

benefits:

• Antibacterial and Antiviral Properties: Can boost the immune system and help fight off infections.
• Heart Health: Can reduce blood pressure and cholesterol levels.
• Anti-inflammatory: Contains sulfur compounds that have anti-inflammatory effects.

Salt (to taste)

• Calories: 0
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 0 g
• Sodium: Varies

benefits:

• Electrolyte Balance: Essential for maintaining fluid balance and proper muscle function.
• Flavor Enhancer: Helps bring out the natural flavors of foods.
• Preservation: Helps in preserving food by inhibiting bacterial growth.

Pepper (to taste)

• Calories: Negligible
• Protein: Negligible
• Fat: Negligible
• Carbohydrates: Negligible

benefits:

• Digestion: Stimulates the stomach to produce more hydrochloric acid, which aids in digestion.
• Antioxidants: Contains piperine, which has antioxidant properties.
• Nutrient Absorption: Enhances the absorption of certain nutrients like curcumin from turmeric.

Fresh Dill for Garnish

• Calories: 4 (per 1 tablespoon)
• Protein: 0.2 g
• Fat: 0.1 g
• Carbohydrates: 0.6 g
• Fiber: 0.2 g

benefits:

• Antioxidants: Contains flavonoids that can protect against free radical damage.
• Anti-inflammatory: Can help reduce inflammation in the body.
• Digestive Health: Can aid in digestion and reduce bloating.

Olive Oil (2 tablespoons)

• Calories: 238
• Protein: 0 g
• Fat: 28 g
• Carbohydrates: 0 g
• Fiber: 0 g

benefits:

• Heart Health: Rich in monounsaturated fats, which can help reduce bad cholesterol levels.
• Antioxidant Properties: Contains polyphenols that protect against oxidative damage.
• Anti-inflammatory: Contains oleocanthal, which has similar effects to anti-inflammatory drugs.

Lemon Wedges for Serving

• Calories: 4 (per wedge)
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 1 g
• Fiber: 0.3 g

benefits:

• Vitamin C: Boosts the immune system and helps in the absorption of iron.
• Antioxidants: Contains flavonoids that protect against free radical damage.
• Digestive Health: Can aid in digestion and detoxification.

Kosher Salt (1/4 cup)

• Calories: 0
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 0 g
• Sodium: 11,200 mg

benefits:

• Electrolyte Balance: Essential for maintaining fluid balance and proper muscle function.
• Flavor Enhancer: Adds a clean, pure salty taste to dishes.
• Lower Sodium Content per Volume: Less dense than table salt, often used in lower quantities.

Brown Sugar (1/4 cup)

• Calories: 213
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 55 g
• Fiber: 0 g

benefits:

• Energy Boost: Provides a quick source of energy due to its carbohydrate content.
• Trace Minerals: Contains small amounts of calcium, potassium, iron, and magnesium.
• Moisture Retention: Helps retain moisture in baked goods, enhancing texture.

Whole Black Peppercorns (1 tablespoon)

• Calories: 16
• Protein: 0.6 g
• Fat: 0.2 g
• Carbohydrates: 4.1 g
• Fiber: 1.7 g

benefits:

• Antioxidants: Contains piperine, which has antioxidant properties.
• Digestive Health: Stimulates the production of hydrochloric acid in the stomach, aiding digestion.
• Nutrient Absorption: Enhances the absorption of nutrients, such as curcumin from turmeric.

Whole Coriander Seeds (1 tablespoon)

• Calories: 20
• Protein: 0.9 g
• Fat: 1.2 g
• Carbohydrates: 3.5 g
• Fiber: 2.1 g

benefits:

• Digestive Health: Can help relieve digestive issues like bloating and gas.
• Antioxidant Properties: Contains compounds that protect against oxidative stress.
• Blood Sugar Control: May help regulate blood sugar levels.

Wood Chips for Smoking

• Calories: 0 (not consumed)
• Protein: 0 g
• Fat: 0 g
• Carbohydrates: 0 g

These values are approximate and can vary based on the specific brands and preparations used.