February 24, 2005
The Other Unsaturated Fat: Omega-3’s
Omega-3 fatty acids are polyunsaturated fatty acids found in seafood, especially higher-fat, cold-water varieties such as mackerel, albacore tuna, salmon, herring, sardines, and lake trout. All seafood, including shellfish and crustaceans such as oysters and shrimp, contain omega-3 fatty acids. These fats have been shown to provide a protective effect against heart disease by lowering triglycerides, correcting irregular heart beats and decreasing your risk of getting blood clots. It is recommended that you consume fatty fish 2 times per week to see a benefit. Walnuts and flaxseeds are also a good source of omega-3’s. You can add them to cereal, baked goods like breads or muffins before baking or sprinkle them over salads. Grinding the flaxseeds makes it easier for your body to digest. Cooking oils which are rich in omega-3’s are canola and soybean.
Fish-oil capsules contain omega-3 fatty acids but they are not recommended as a substitute for fish or as a dietary supplement. Eating fish, as part of a healthful eating plan, is the best way to get omega-3 fatty acids, protein, and other important nutrients.
Pregnant women, nursing mothers and children should avoid shark, swordfish, tilefish and king mackerel, all of which have high levels of mercury. These people can comfortably enjoy up to 12 ounces a week of other types of well-prepared fish.
Poached Salmon with Asparagus
4 salmon fillets (about 1 lb.)
1 tsp. dried rosemary
½ tsp. black pepper
1 can (14 oz.) ready-to-use vegetable broth
Juice of 1 lemon
½ lb. fresh asparagus, trimmed and cut into 2-inch pieces
Season the salmon with the rosemary and ¼ tsp pepper. Place in a large skillet.
In a small bowl, combine the broth, lemon juice and the remaining ¼ tsp pepper. Mix well and pour into the skillet. Cover and bring to a boil over medium heat. Reduce the heat to low and simmer for 5 minutes.
Add the asparagus around the salmon. Cover and cook for 5 minutes more, or until the fish flakes easily with a fork and the asparagus is tender. Serve immediately.
Makes 4 servings.
Serving size: 1 fillet
Posted by Lisa at February 24, 2005 8:39 AM
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