Are you getting enough fish in your diet? Salmon is a great source of much-needed omega 3 fatty acids, specifically eicosapentaenoic acid (EPA) and docosapaentanoic acid (DHA). These polyunsaturated fats support key functions in the brain, blood vessels, and the immune system and studies suggest they may play a role in reducing the risk of cardiovascular disease, diabetes, and some cancers. They may also protect the eyes against macular degeneration and support visual and neurological growth in infants. But besides omega 3s, salmon also boasts other key nutrients–it’s loaded with high quality protein and contains vitamin D, potassium, and calcium.
Here’s a delicious recipe to help you work more fish into your diet. Aim for 2 or 3 fish meals per week (to total about 8 to 12 ounces):
2 cups cooked salmon* or 15 oz can skin and bones removed
½ cup Italian seasoned breadcrumbs or cracker crumbs
1 egg or 2 egg whites, lightly beaten
¼ cup minced onion
2 Tbsp. olive oil, divided
1/8 tsp. salt
1/8 tsp. black pepper
Combine salmon, breadcrumbs, egg, onion, 1 tablespoon oil, salt and pepper in a large bowl and stir to blend.
Shape into 4 patties and refrigerate 30 minutes.
Heat skillet with the remaining oil over medium heat.
Add salmon and cook 5 minutes per side.
Serve on whole grain roll or salad greens with your favorite toppings.
Makes four servings.
Nutrition info per serving: 278 Calories; 25 gm Protein; 15 gm Fat; 10.7 gm Carbohydrate; 311 mg Sodium
*about 15 ounces raw. To make baked salmon, preheat oven to 450°F. Place skin side down on non-stick baking sheet and bake for 12 to 15 minutes.
Source: 5 Ingredients for Healthy Living Cookbook by The Nutrition Sisters Chere Bork, RD and Laurie Meyer, RD.
What’s your favorite fish and how do you like to prepare it?