What's Fishy?!

by Arpita Pani

We have previously spoke to you about the health benefits of eating fish. This time let me introduce you to one of the most nutritious fish on the planet - Salmon!

Salmon is a tricky fish because it can often be referred to as “fishy”  in a bad way, which is the criticism most people have for it. But personally I don’t like to miss out on my omega-3 so salmon is cooked at least 3 times a week in my house.

 

 

 

 

We need to have a good intake of omega-3. Some conditions or symptoms indicate a need for more high-omega-3 foods. The symptoms of omega-3 fatty acid deficiency include fatigue, dry and/or itchy skin, brittle hair and nails, constipation, frequent colds, depression, poor concentration, lack of physical endurance, and/or joint pain.

What health conditions require special emphasis on omega-3 fatty acids?

Omega-3 fatty acids may play a role in the prevention and/or treatment of the following health conditions:

Alzheimer's disease

Asthma

Attention deficit hyperactivity disorder (ADHD)

Bipolar disorder

Cancer

Cardiovascular disease

Depression

Diabetes

Eczema

High blood pressure

Huntington's disease

Lupus

Migraine headaches

Multiple sclerosis

Obesity

Osteoarthritis

Osteoporosis

Psoriasis

Rheumatoid arthritis

What foods provide omega-3 fatty acids?

Sardines, salmon, flax seeds and walnuts are excellent sources of omega-3 fatty acids. Very good sources of these healthy fats include cloves,halibut, shrimp, cod, tuna, soybeans, tofu, kale, collard greens and winter squash.

You should try to eat two or three servings of omega-3 rich foods per week. Make sure you go “wild” and avoid farm-raised fish. Farmed salmon is notoriously low in omega-3’s and contains unhealthy chemicals such as polybrominated diphenyl ether (PBDE) is frequently genetically-engineered.

How about a fusion recipe straight from my kitchen? 

Ingredients:

1 packet organic baby spinach leaves
2 pod garlic
2 tomatoes chopped
½ teaspoon turmeric power optional (I use it for all the medicinal properties)
3 tablespoon oil for shallow fry
1 tablespoon oil for making the sauce.
4 table spoon Low-fat yogurt.
2 teaspoon salt.
3 to 4 piece of Wild Alaskan salmon depends on number of serve.

Directions: 

Sauté baby spinach on a pan with 1 tablespoon oil finely chopped garlic after a minute add chopped tomatoes and 1 ½ teaspoon salt cook it for 4 minutes and leave it to cool down.

Mix turmeric powder ½ teaspoon salt and fish together and keep aside.

Heat a pan with 3 tablespoon of oil and fry the fish for 3 minutes on medium flame and turn the sides for the salmon to be cooked properly but remember not to overcook it.

Blend the spinach with garlic and tomatoes using a hand blender making a thick sauce.

Once the fish is cooked put them on a plate heat the sauce and just before serving add yogurt.

Enjoy freshly cooked salmon in less then 10 minutes! Don’t forget to leave me your feedback :)