Monday, February 22, 2010

Omega-3, Gotta Have It

Salmon is rich in protein, B vitamins, potassium, but most importantly it has an ample supply of omega-3 fatty acids. Why is that important you ask?

Well once upon a time our diets were much more rich in this fatty acid, because we were able to get it from most animals, because most animals were all free-range, but in today's society their diets are rich in omega-6 fatty acid and so they become a source of omega-6 more than omega-3.

Omega-3 fatty acids do a lot for our health, for one thing they help build efficient cell membranes, and a cell membrane that is deficient in omega-3's will function poorly and be at risk for things like strokes, heart attacks, cardiac arrhythmia's, some forms of cancer, insulin resistance, asthma, hypertension, hyperactivity disorder, and depression. The long and the short of it is that its important and we aren't getting it as much as we once did. And salmon is still a great source! (I also take supplements of fish oil pills which contain it)

So here's a recipe for you to try.... simply called Salmon in Asian Broth...

What you need... 3 tbl and 1 tsp reduced sodium soy sauce, 3 tbl dry sherry, 3 tbl water, 1 tbl finely julienned fresh ginger, 2 tsp granulated sugar, 1 tsp Asian sesame oil, 1 bag of baby spinach, 2 salmon fillets, 1 scallion, 1 tsp sesame seeds, toasted.

What you do... In a saucepan, combine soy sauce, sherry, water, ginger, and sugar and bring to a boil. Cover and keep warm over very low heat. Lightly coat a steamer basket with nonstick cooking spray. Set the basket in a large stockpot with water filled to just below the basket. Add Salmon. Place over medium-high heat, cover, and cook for 6-8 min, or until cooked through. While salmon is cooking, in a skillet over medium-high heat, add sesame oil. Saute the spinach until bright green and wilted. Divide spinach in two large soup bowls. If necessary, remove skin. Place fish on top of spinach. Pour soy broth over fish and sprinkle with scallions, sesame seeds, and additional ginger if desired.

295 calories per serving

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