Salmon is appointed Super Food capabilities largely due to its high Omega 3 Fatty Acid
content. It contains EPA and DHA in the amount that has been shown to have a positive influence on health. Salmon is also a great source of Protein, Vitamin D and Selenium.
Omega 3’s have been shown to have anti-inflammatory properties and can prevent
chronic inflammation. Research shows that DHA is the most important fat in the brain, and thus Salmon is linked to improved cognitive function and decrease in cognitive decline in the elderly. Vitamin D, Selenium and Omega 3â€s are all associated with decreased risk or prevention of certain Cancers. Omega 3’s have been linked to improved Cardiovascular health, and the antioxidants contained in Selenium also help keep your heart healthy. Omega 3’s have also been shown to improve vision, skin and hair health.
That’s a lot of positives from just one food! The American Heart Association recommends eating Omega 3 rich fish (such as Salmon, Trout, Mackerel, Herring or Tuna) at least twice a week. Here are some tips and recipe’s so that you can do this!
- Add Smoked Salmon to sandwiches and rolls
- Smoked salmon makes the perfect salad topper
- Add smoked salmon to omelettes and breakfasts
- Add flaked Salmon to hearty pasta’s
CHILLI NOODLES, BROCCOLI AND SALMON (serves 4)
- 2 1/2 Tbs vegetable oil
- 4 x 160g salmon fillets with skin
- 450g thin Hokkien noodles
- Finely grated rind and juice of 1 lemon
- 1 Tbs fish sauce
- 3 long red chillies, seeds removed, thinly sliced
- 2 garlic cloves, crushed
- 2 Tbs finely chopped ginger
- 2 Tsp caster sugar
- 500g broccoli, cut into small florets
- 250g bean sprouts
- 6 spring onions, thinly sliced on an angle
- 1 cup small coriander leaves
- Heat 2 teaspoons oil in a frypan and cook salmon, skin-side down, for 2 1/2 minutes over medium-high heat. Turn and cook for a further 1 1/2 minutes for rare or until cooked to your liking. Cover loosely to keep warm.
- Meanwhile, cook noodles according to packet instructions, then drain. Toss in a little of the remaining oil to prevent sticking. Combine lemon rind and juice, fish sauce and 1/4 cup (60ml) water in a bowl. Heat the remaining oil in a large wok.
- Stir-fry the chilli, garlic and ginger for 1 minute. Add sugar and stir to combine. Add broccoli and stir-fry for 1 minute. Add lemon mixture, noodles and sprouts, and toss until heated through. Remove from heat and fold in onion and coriander. Divide the broccoli chilli noodles among 4 plates and serve.
BAKED FISH WITH TOMATO OLIVES AND BEANS (serves 4)
- 2 tsp fennel seeds
- 1 tsp sweet paprika
- 1/2 tsp dried chilli flakes
- 4 fish cutlets, such as salmon or trout
- 2 1/2 Tbs olive oil, plus extra, to drizzle
- 1 lemon
- 3 cloves garlic
- 400g can cherry or diced tomatoes
- 400g can butter beans
- 55g (1/3 cup) pitted kalamata olives
- 300g frozen broad beans
- Preheat oven to 220C. Finely chop fennel seeds and combine with paprika and chilli. Rub fish with 1 Tbs oil, then dust in the spice mixture. Halve lemon, then thinly slice. Peel, then thinly slice the garlic.
- Heat remaining 1 1/2 Tbs oil in a large, ovenproof frying pan over medium heat. Add fish and cook for 1 1/2 minutes each side or until browned but not quite cooked through. Transfer to a plate. Add garlic to pan and cook, stirring, for 1 minute or until fragrant. Add lemon and cook, turning, for 1 minute or until it starts to caramelise. Add tomatoes. Drain and rinse butter beans, then add to the pan with olives. Bring to a simmer, place fish on top, transfer pan to oven and bake for 5 minutes.
- Meanwhile, pour boiling water over broad beans and stand for 1 minute. Drain, then squeeze beans from skins. Remove pan from oven, gently stir in beans, then bake for a further 5 minutes or until fish is just cooked.
- Divide among plates and drizzle with a little extra oil.
SPICED SALMON WITH MUSTARD SAUCE (serves 4)
- 2 tsp whole-grain mustard
- 1 tsp honey
- 1/4 tsp ground turmeric
- 1/4 tsp ground red pepper
- 1/8 tsp garlic powder
- 1/4 tsp salt
- 4 Salmon fillets
- Cooking spray
- Preheat oven
- Combine first 6 ingredients in a small bowl, stirring well with a fork.
- Rub mustard mixture evenly over each fillet.
- Place fillets, skin side down, on a jelly-roll pan coated with cooking spray.
- Grill for 8 minutes or until fish flakes easily