Superfood of the week: Wild Salmon

You’re either into fish or you’re not. The smell of it is enough to put some people off and others just don’t even think of adding it into their diet; poultry and red meat is often the more obvious choice. However, there are so many different types of fish and you only have to cook it properly in shallow oil to make sure a loss of nutrients doesn’t take place.

Haven’t you often heard your parents or a nutritionist say “you need your omega-3 fatty acids”? Some people take these in tablet form because they are so startlingly good for your health but why not consume them in the food that you’re eating?

Wild salmon is one of the richest and most readily-available sources of omega-3 fatty acids. It is high in protein and widely available in canned form. It is recommended that we have 3-4 portions of fish a week but for some this is unreasonable so you can start off with one portion a week and work your way up. Wild salmon can be eaten as an alternative to chicken with mashed potatoes and peas. It’s delicious if you squeeze a lemon onto it.

Increasing your omega-3 fatty acids intake leads to the following health benefits:

Reduces the risk of coronary artery disease.
Reduces blood pressure and stabilizes your heart beat
Helps prevents cancer
Helps relieve depression and a host of mental health problems

Salmon is one of the fish that doesn’t smell outrageously ‘fishy’ when cooked, which is a big plus. It also doesn’t have a strong taste so it can be flavoured with many different herbs and spices. Smoked salmon on brown bread is a popular way to consume salmon. If you want to have salmon for dinner however you may want to consume it a different way.

Grilled Wild Salmon Burgers

1 can wild salmon
2 tbsp lemon juice
1 1/2 tbsp Dijon mustard
3/4 cup of dried breadcrumbs
1/2 cup sliced green onions
Two omega 3-enriched eggs

Break the eggs and mix in with other ingredients.
Make into four patties (round and burger shaped) and cook on the pan in oil until lightly browned.

Emma O’Rourke

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