Spotlight on Salmon: Food For Your Heart

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My mother had an easy 'go to' dish growing up involving salmon, which was good for me because I was a salmon fanatic. I'm pretty sure I thought it was the only fish in the sea (literally). When she was cooking salmon, I would sit in the kitchen letting the smell tickle my nose, completely convinced that we MUST be rich if we were eating this kind of delicacy on a Monday night. And if we WERE rich, then maybe I'd get that Barbie convertible I'd always wanted. A logical flow of 'If, Then' statements that resulted in a very happy girl at the dinner table.

While I may have been a little overly dramatic in my affection and clueless in my assessment, I was certainly onto something. Not only does it taste great, but salmon is so good for your body. The American Heart Association agrees with me. They recommend eating fish, specifically fatty fish such as salmon, two times a week.




Here's why you should incorporate salmon into your diet...

PROTEIN PACKED - Salmon has an extremely high protein content (over half of your day's requirement in just one 4 oz. filet). Protein is needed for muscle maintenance and repair.

FULL OF OMEGA-3'S - Omega-3 fatty acids (which your body cannot produce on it's own) play a vital part in lowering your blood pressure and cholesterol and are necessary for optimal heart health. Omega-3's also ensure healthy joints and skin.

RICH IN VITAMINS AND MINERALS - Your whole daily requirement for vitamin D (which helps boost your immune system) is met by eating just one 4 oz. filet. Salmon is also a great source of iodine (which protects the brain from toxins and assists in metabolic functions) and selenium (which protects your cells from free radical damage).

The Omega-3's, combined with the presence of vitamins and minerals, do wonders for your body. Eating salmon can reduce your risk of diabetes, help protect you from osteoporosis, reduce inflammation in the body caused by rheumatoid arthritis and other diseases and also help with neurological development in infants (when expecting mothers consume salmon in the first stage of pregnancy).

Now to the business of buying salmon. There are many different types out there. Atlantic salmon tends to be farm-raised; whereas, Pacific salmon is usually wild. Wild is preferable whenever possible because farm-raised salmon have extremely high levels of PCBs, which are toxic man-made chemicals. Farm-raised salmon also contain lower levels of Omega-3's because of the way the fish are fed. Wild salmon can cost significantly more (up to $10 difference at times), but if you eat salmon frequently, you should try to buy it whenever possible.

With no further ado, here's my mother's easy 'go-to' recipe for Baked Salmon With Lemon Pepper and Dill. Drumroll please...

Preheat the oven to 400 degrees. Lightly coat the salmon with olive oil (the original recipe uses mayo, but
I prefer olive oil).

Zest the outside of 2 large lemons, then cut the lemons in half and save for later.

Wash the dill and pick off a small handful of the sprigs.

Add a heavy coating of the zest to the top of the filets. Then squeeze some lemon juice on both pieces for extra flavor.

Lightly sprinkle the filets with the dill (dill has a strong flavor profile so be sure not to put too much) and pepper to taste.
Place the filets on a baking pan sprayed lightly with cooking oil and cook for 20-25 minutes
or until the thickest part of the inside is opaque in color. 

Now enjoy your heart healthy and easy meal! Thanks, mom!

Here are a few more recipe ideas to get you started...

CASHEW SALMON WITH APRICOT COUSCOUS:
http://www.eatingwell.com/recipes/cashew_salmon_with_apricot_couscous.html

Image courtesy of eatingwell.com

MARINATED SALMON WITH MANGO-KIWI RELISH:
http://www.myrecipes.com/recipe/marinated-salmon-with-mango-kiwi-relish-10000000592358/

Image courtesy of myrecipes.com

Holy Tilapia! This Fish is Good!

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I was always a salmon girl (pronouncing it with the 'L' for years and years, mind you). It was a 'safe' fish. My mom served it up in such a way that I asked for more. It didn't creep me out. Generally, we got along, salmon and I.

But as my taste buds have ventured out into other waters, my eyes (and heart) have begun to stray. I'm noticing other fish. I know it's wrong, but it just...feels so right!

Alright, I said it!! You got me, ok?!? Tilapia, it's always been you!

But jokes aside, this little fish packs a big punch nutritionally! As opposed to my 'on again, off again' boyfriend steak, tilapia is...

• A lean meat, meaning it's extremely low in fat and calories. One 3.5 oz. serving of cooked tilapia has approximately 3 grams of fat and 128 calories. What little fat it contains is all unsaturated fat, which will not clog your arteries and is actually good for your heart.- Glamour shots, here you come!
• Full of omega-3 fatty acids which actually promote heart health - Gives your heart a running start!
• A great source of vitamin B12, a vitamin essential to metabolic function and maintaining your energy levels - No mid-day power nap necessary, folks!
• Rich in selenium, a nutrient that actually helps to reduce your risk of developing cancer! - Take a hike, cancer!
• Packed with 26 grams of protein per serving! Depending on your body weight, this could be up to half of your daily requirement (based on a 150 lb. person) - Put down the egg cocktail, Rocky!

Tilapia also has one of the lowest mercury levels of all fish, meaning you can eat 2-3 servings a week without worrying about consuming too much (DISCLAIMER: If you are 'with child', always consult your doctor before eating fish).

If your tilapia is frozen, always allow it to thaw in the refrigerator. It will keep for up to 2 days this way and allow you the chance to marinate it as it thaws. Talk about multi-tasking!

Try throwing some tilapia over a salad for lunch OR for dinner, substituting tilapia for meat in your tacos! You can broil it, roast it, saute it....whatever your heart desires. I recommend heating a saute pan over medium-high heat. While it's warming up, lightly coat both sides of your tilapia with olive oil, then sprinkle a generous coating of your spice of choice on both sides (I use one of those combo spices from the grocery store that are great for any type of meat). Once your pan is hot, cook the tilapia until it is opaque inside (about 5-7 minutes), flipping it about halfway through. Quick and tasty!


Here are some other great recipes to get you started:

BROILED TILAPIA WITH THAI COCONUT-CURRY SAUCE:
http://www.myrecipes.com/recipe/broiled-tilapia-with-thai-coconut-curry-sauce-10000000348346/

Image courtesy of myrecipes.com

TILAPIA TACOS WITH CUCUMBER RELISH:
http://www.realsimple.com/food-recipes/browse-all-recipes/fish-tacos-cucumber-relish-00000000057124/

Image courtesy of realsimple.com

CHILI-RUBBED TILAPIA WITH ASPARAGUS & LEMON:
http://www.eatingwell.com/recipes/chili_rubbed_tilapia_with_asparagus_lemon.html

Image courtesy of eatingwell.com