Tuesday, July 5

We're Talkin' Fish

by Katherine Matutes, PhD

When was the last time your 6-year-old asked you to fix herring for dinner? Cold water fatty fishes like salmon, tuna, mackerel and herring are the most frequently cited sources of Omega-3 fatty acids. The two most abundant Omega 3s are Eicosapentaenoic Acid and Docoshexaenoic acid, mercifully abbreviated as EPA and DHA. These have been shown to have positive effects on a range of critical issues from heart health to cognitive function.

Our bodies do not naturally produce Omega-3s. We have to consume them. So, how do we get our families to consume enough of this stuff to meet the American Heart Association recommendation of 2 servings of fish a week?  One way is to try new recipes, the quick and delicious one below adapted from “Bon Appétit” (reading “Bon Appétit” is a personal addiction, so this won’t be the only time I mention it!). 

Alternatively, you can try supplements.  Let me say I’m not a big fan of supplements. In general I favor getting nutrition from whole, unprocessed foods. Since my 7-year-old daughter is in the “I don’t like fish” phase (which I hope is fleeting), I have had to resort to fish oil supplements. You can find these at all health food stores. Speak to the dietician at the store about the pros and cons of different brands. For more information, you can visit http://www.katherinematutes.blogspot.com/

I would love to hear how you succeed in getting your family to eat more fish!

Seared Salmon with Citrus-Soy Glaze
Adapted from Bon Appétit

Serves 6
Prep time 15 min \ Cook time 10 min

4 C thinly sliced Napa cabbage 
6 (4-6 oz) salmon fillets
4 C thinly sliced fresh spinach  
1 tsp chopped peeled ginger
1 red bell pepper thinly sliced  
1 clove garlic, minced
1 C shredded carrots   
½ C fresh orange juice
2 TBS fresh cilantro, chopped  
3 TBS fresh lime juice
¼ C rice vinegar
¼ C plus 1 TBS canola oil
1 TBS plus 1 tsp. soy sauce
1 TBS sesame oil

Toss first 5 ingredients in large bowl to combine. Whisk vinegar, ¼ C. canola oil, 1 TBS. soy sauce and sesame oil in medium bowl. Set vinaigrette aside. Heat remaining canola oil in heavy skillet over medium high heat. Sprinkle salmon with salt and pepper to taste, add to pan. Cook salmon until brown on 1 side, about 4 minutes. Turn and cook until opaque in center, about 2 minutes longer. Transfer salmon to plate; tent with foil to keep warm. Add ginger and garlic to same skillet. Sauté 1 minute over medium heat. Add orange and lime juices and 1 tsp. soy sauce; boil until mixture is reduced to ¼ C. glaze, about 3 min. Remove from heat. Re-whisk vinaigrette. Add to vegetable mixture and toss to coat. Divide equally among plates. Place 1 salmon fillet atop vegetables. Drizzle glaze over salmon and serve.

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