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Heart Healthy Omega-3’s

Posted on June 22, 2010

Fish is the best source of our heart healthy Omega-3 fats! Omega-3’s are also found in flax, nuts, seeds and now fortified products such as eggs & orange juice; however, fish provides the best source & ratio of the EPA and DHA! (These are the beneficial elements of the omega-3’s.) Omega-3 fatty acids have been shown to reduce triglyceride levels and increase our HDL cholesterol (the good stuff), in addition to new studies showing the benefits with blood pressure control and as an anti-inflammatory in arthritis & improving mood disorders.

Health Canada recommends consuming fish 1-2 x weekly! If you’re not a fish fan, you can include ground flax (1-2tbsp) on a daily basis, choose omega-3 fortified products or choose an Omega-3 supplement (avoid the Omega 3-6-9, as they all compete for absorption and we want the 3!)

Not sure how to prepare a yummy salmon dish? Try out one of my favs!

Curry Glazed Salmon

Ingredients:

  • 500g salmon fillets
  • 1/4 cup honey
  • 1tbsp Indian Curry Paste

Optional Yogurt Sauce:

  • 1/2 cup fat free yogurt OR sour cream
  • 1tbsp each fresh basil & mint
  • 1tsp fresh ginger, grated
  • pinch of salt
  • 1/4tsp cumin
  • 1tsp honey
  • green onion curls

Directions:

  1. Place oven rack in top third of oven.  Preheat to 450F.  In a bowl, stir honey with curry paste.  Place salmon, skin-side down, on a foil-lined rimmed baking sheet.  Smear mixture over salmon.  Roast in top-third of oven until richly glazed and a knife tip inserted in the center of thickest part comes out warm, 15 to 20 minutes. (Note: You can also do this on the BBQ!)
  2. Optional yogurt sauce: Combine all ingredients, stir until combined. Cover & refrigerate until ready to serve.
  3. When fish is cooked, insert large spatula between skin and flesh of salmon and place on serving plate.  Spoon yogurt sauce over each fillet and sprinkle with green onions.

 Makes 5 servings

Nutrition Information Per Serving: 267 calories, 27g protein, 8.7g fat (1.6g saturated), 20g carbohydrate, 205mg sodium

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