Healthlinks Lifestyle Network - Nutrition and Cooking Series - Recipe from Cooking Class "Optimal Fats"

By now, everyone has heard the recommendation to eat more cold-water fish such as salmon for it's high Omega-3 fatty acid content. Some of the confusion lies in what quantity to consume and what sources will give you the health benefits that we are striving for.

To understand the best picks for healthy fish, we should understand a bit about the source of the revered Omega-3. This fatty acid is produced in the chlorophyll of plants in the sea and on land. Sea fairing animals and the plants they eat carry the Omega-3's that are immediately usable by the human body in the forms of EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Land plants contain an Omega-3 in the form of ALA (alpha linolenic acid), which when consumed by the human body must be converted to EPA and DHA for a many functions. The high demand for EPA and DHA is why sea animals are so coveted for their Omega-3's. However, because the creatures extract the fatty acid from what they eat, farm-raised fish are not considered to be the wonderful source of Omega-3's as wild-caught sea fairers are. Their feed of corn and soy do not contain the high levels because it has not been raised in a manner such that it allows Omega-3's to be synthesized. So the question of sourcing is to buy wild-caught fish.

The question of how much is in the ever-debated issue of mercury contamination. Based upon levels tested in our food supply, the American Heart Association recommends not to exceed 12 ounces of those that contain lower levels of mercury. It is recommended to avoid certain fishes due to high contamination levels. These are shark, swordfish, bass and snapper.

The last thing to consider is the preservation of these delicate fats. Frying fish will cause a break down of the Omega-3's which not only renders them useless, but may even be harmful. Consider recipes like the following which allow the fish to be cooked at lower temps to maintain these valuable fats that mother nature has worked so hard for!


Salmon with Piccata Sauce

1 lb salmon fillet, skinned, cut into 4 servings
1 cup dry white wine, separate
2 tsp extra virgin olive oil
1 large shallot, minced
2 tbsp lemon juice
4 tsp capers, rinsed
¼ cup plain yogurt
¼ teaspoon salt
2 tbsp chopped dill
1 tbsp chopped parsley

1. Place salmon in large skillet. Add ½ cup wine and enough water to just cover the salmon. Bring to a boil over high heat. Reduce to a simmer, turn the salmon over, cover and cook for 5 minutes. Remove from heat.
2. Meanwhile, heat oil in a medium skillet over medium-high heat. Add shallot and cook, stirring, until fragrant, about 30 seconds. Add the remaining ½ cup wine; boil until slightly reduced, about 1 minute. Stir in lemon juice and capers; cook 1 more minute. Remove from the heat; stir in yogurt and salt. To serve, top the salmon with sauce and garnish with dill and parsley.
Yield: 4 servings
Per Serving: 300 calories, 16 g fat, 4 g carb, 23 g protein

Recipe from Forbes Nutritional Consulting, LLC