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Posts Tagged seafood

Salmon

 

Holy salmon! This pink fish is quite amazing. Did you know salmon are born in fresh water then spend the majority of their lives navigating through the ocean to return to their birthplace to spawn? It’s no wonder why they are considered powerful brain food!

Nutritional Benefits

Salmon are the stars of the sea. They are an excellent source of protein, potassium, selenium and B12. Wild salmon may have more calories than other fish but that’s because they provide a whopping boost of omega-3 essential fatty acids. Per 3-½ ounce serving, there is 1,000 mg of EPA and 725 mg of DHA; a normal serving is 6-8 ounces.

Most of the health benefits of fish come from their omega-3 fatty acid content. Based on more than 2,000 scientific studies, at least 60 different health conditions can be prevented or treated with a higher omega-3 intake. The best known is heart disease. In fact, individuals whose diet contained high amounts of fish reduced their risk of cardiovascular disease by 47% compared to those who don’t consume fish.

What’s more, salmon and other cold-water fish have been shown beneficial in protecting against several disease such as, Alzheimer’s disease, hypertension, multiple sclerosis, asthma, macular degeneration, and depression. Fish consumption also plays a role in reducing the risk of several cancers, including breast, colon, prostate, and lung.

How to Select and Store

According to the Seafood Watch guide, wild Alaskan salmon is your safest bet. It is one of the cleanest sources of fish, free from toxins and heavy metals. In the grocery store fresh fish should be displayed on clean metal, plastic or paper sheets on top of clean ice. Look for freshly cut fish that isn’t sitting in a pool of liquid. Try to plan your grocery trip so the meat/seafood counter is the last stop. When you get home, it is recommended to rinse and rewrap your fish, then place it on clean paper towels in a clean plastic bag or container and set it in the coldest area of the fridge.

Ways to Enjoy Salmon

  • Try my spiced salmon recipe, it’s super easy and delectable to the taste buds.
  • Make a salmon salad with: mix canned salmon with 1 tbsp vegan mayonnaise made with olive oil or low-fat organic olive oil version, chopped olives and celery. Add salmon mixture to a bed of lettuce, parsley, and bell peppers mixed with olive oil and vinegar.
  • Make a healthy version of lox with:
  1. Gluten free toast or a thin bagel, add a pat of butter, chevre (spreadable goat cheese), parsley then top with wild smoked salmon, add freshly ground pepper if desired ( or try fresh basil and a tomato slice).

References:

Bucher, H. C., P. Hengstler, C. Schindler, ad G. Meier. N-3 “Polyunsaturated Fatty Acids in coronary HEart Disease: A Meta-Analysis of Randomized controlled Trials.” Am J Med 2002; 112; 298-304.

Fernandez, E., L. Chatenoud, C. La Vecchia, et al. “Fish Consumption and Cancer Risk.” The American Journal of Clinical Nutrition 1999; 70(1): 85-90.

Hu, F. B., L. Bronner, W. C. Willett, et al. Fish and Omega-3 Fatty Acid Intake and Risk of Coronary Heart Disease in Women.” Journal of the American Medical Association 2002:287; 1815-1821.

 

Shrimp n’ Scallop Stir Fry


Prep time: 12 minutes
Cook Time: 12 minutes
Makes 8 servings

Ingredients:

  • 1 tbsp coconut oil
  • 1 ½ inch piece of ginger, minced
  • 2 garlic cloves, minced
  • 4 carrots, chopped
  • ½ head Chinese cabbage
  • ½ cup low sodium vegetable broth, may need more
  • 1 lb large shrimp, peeled and de-veined
  • 1 lb large sea scallops, halved
  • 1 cup snap peas
  • 4 scallions, chopped, green and white parts
  • 1 cup red bell pepper, sliced in thin 1 inch pieces
  • Handful of fresh cilantro
  • Sea salt and pepper to taste

Directions:

  1. Heat oil in large wok on medium heat. Add ginger, garlic, carrots, cabbage, and broth. Bring to a boil and let it simmer for 5-7 minutes.
  2. Add remaining ingredients, except for the cilantro, and sauté for 5 minutes.
  3. Serve warm.

 

Nutrition Facts:

Per serving
Calories: 230
Total Fat: 6g
Saturated Fat: 0g
Cholesterol: 175g
Sodium: 390mg
Total Carbohydrates: 14 g
Dietary Fiber: 4g
Protein: 31g