Health officials recommend eating at least two servings a week of these fish, rich with omega-3 fatty acids.

Fresh Atlantic salmon is available year-round while Pacific, which tends to have a fuller flavor and brighter color, is in season from late spring to late fall. Vacuum-sealed frozen salmon, which preserves well when frozen, is available year-round.

Fillets and steaks are the most convenient way to buy salmon. Choose fish that is firm to the touch and has bright color. It should not have a fishy odor, just a fresh seaweed scent.

Salmon steaks are basically a cross section of the whole fish. Because they include the skin and bones, steaks hold together well and tend to stay moist during grilling and broiling.

Fillets are the flesh of the salmon that has been cut from the bone. Fillets have few bones (you may need to remove a few pin bones) and work well in most types of recipes.

For grilling and pan sautéing, leave the skin on the fillets. This help prevent the salmon from falling apart. After cooking, the skin easily pulls off.

This recipe for ginger-soy salmon is crusted on one side with toasted sesame seeds. Halfway through the baking it gets an Asian-style soy glaze that is vibrant with the flavors.

Ginger-soy salmon fillets

1/4 cup sesame seeds

1/4 cup reduced-sodium soy sauce

2 tablespoons rice vinegar

1 tablespoon sesame oil

1 tablespoon brown sugar

1 tablespoon grated fresh ginger

2 cloves garlic, minced

1/2 teaspoon crushed red pepper flakes

1 teaspoon cornstarch

1/2 teaspoon five-spice powder

1/2 teaspoon freshly ground black pepper

1 1/4 -pound center-cut salmon fillet, cut into 4 pieces

1/4 cup chopped fresh cilantro, optional

Sautéed greens, optional

Brown rice, steamed according to package directions.

Preheat oven to 400 degrees. Line a baking sheet with foil and coat it with nonstick cooking spray.

In a small saucepan, stir sesame seeds over medium heat until lightly toasted, about 4 minutes. Transfer to a plate to cool.

In the same saucepan, whisk together soy sauce, rice vinegar, sesame oil, brown sugar, ginger, garlic, crushed red pepper flakes, cornstarch, five-spice powder and black pepper. Stir glaze over medium heat until simmering and thickened, about 2 minutes.

Sprinkle top-side of each salmon piece (not skin side) with 1 tablespoon sesame seeds. Set salmon, seed-side down, on the prepared baking sheet.

Bake 7 minutes. Turn fillets and top each one with about 2 tablespoons of glaze. Continue baking another 7 minutes, or until fish is just opaque in the center.

Remove and discard skin from each fillet. Sprinkle with cilantro, if desired.

Serve with sautéed greens and brown rice.

Makes 4 servings.