Fish is a one of the oldest known foods that have been consumed for almost 40,000 years. There are hieroglyphics depicting the practice of fishing on the walls of the Great Pyramids, but regardless of how fish are caught – by hand, trap, net, spear or by rod and reel fishing is a practice almost as old as fish themselves. Let’s dive into what good for you compounds make Salmon a “Superfish”.
Current research indicates that there are protein molecules or bioactive peptides that may provide additional support for joints and cartilage repair. In addition, these peptides have been noted to decrease inflammation in the digestive tract. Omega-3 fatty acids have a solid reputation and for good reason. One 4 oz. portion of salmon can contain up to 2g of omega-3; more than the average adult consumes over the course of several days. The omega-3 content found is salmon is unique in that is an almost perfect ratio of omega-3 to omega-6 fatty acids; a solid blend made up of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). These fats, in the proportions found in salmon are rare in other common foods.
The benefits of omega-3 fatty acids cannot be understated; with literally dozens of reasons to make room for salmon on your plate. The top 5 are:
1. Cardiovascular benefits; a decrease in risk of numerous problems like heart attack, stroke, high blood pressure and high triglycerides in the blood. Research indicates that 2g of omega 3’s are suggested for protection.
2. The DHA found in salmon is said to be the most important fat found in the human brain. Eat salmon for improved mood and a decrease in your risk of developing depression.
3. The EPA found in salmon has been associated with increased joint protection – something all regular weight trainers and everyone in general can benefit from.
4. Omega-3 intake is connected with enhanced eye protection from two related conditions: macular degeneration (a progressive loss of vision) and chronic dry eye. Aim to eat two servings of salmon per week to significantly decrease your risk.
5. Decrease your risk of developing prostate, color rectal and breast cancers. Eating salmon once per week will supply your body with the nutrients necessary to provide protection.
White, flaky fish -like Halibut, is best baked, steamed or poached. It is a lean, mild, delicate and sweet fish. When cooked, the flesh is quite firm and with minimal bones. There are several fish that also fit into this category: Flounder, Tilapia, Sea Bass, cod, Pollock, Hake and Haddock are all excellent choices.
White & Firm fish: Best when grilled, baked or poached. The firm, white flesh of Bass, for example, can withstand higher temperatures and dry cooking methods, making it perfect for grilling.
Oily Fish: Best when baked, broiled, grilled or poached, salmon is the leader in this category. Other good choices are Arctic Char, Swordfish, and Tuna.
Freshwater: These are best poached, steamed or baked. Trout is an example of a freshwater fish, having a clean taste that is versatile in the kitchen. Since the cooked flesh is very delicate, I recommend baking this fish in a foil packet, to help minimize waste.
Yield: 2 Burgers
10 oz. Salmon fillet
2 Tbs. teriyaki sauce, low sodium
1 Tbs. pineapple juice
1 tsp. ground ginger
1 tsp. black pepper
1 Tbs. Parsley flakes
1/2 cup whole wheat bread crumbs
1 ea. egg white
2 ea. pineapple rings
Method of Preparation:
1. In a food processor, combine salmon and next 7 ingredients and pulse until a dense mixture forms. If you don’t have a food processor, use a knife to dice up the salmon fillet into fine pieces, then in a medium glass bowl add the remaining ingredients and mix until well combined.
2. Form the mixture into patties. Using a non-stick skillet over medium high heat, place 1 tsp. olive oil and heat for about 1 minute. Add the burgers to the pan and cook for 6 minutes per side, flipping once until cooked through or until a thermometer reads 140 degrees.
Calories: 390; Protein – 41g; Carbohydrates – 32g, 2g Fiber; Fat – 11g
The Fit Chef