Tuesday, March 30, 2010
Fillet O' Fish
Omegas have been popularized in a big way over the last few years. You have seen them in the news, news papers and magazines. And you have heard from doctors and coaches at CFNE, fish oil, fish oil, fish oil!
Fish oil is so popular because of it's anti inflammatory powers. Fish oil and "Omegas" as it is listed on the nutrition label of many fish oils, is a combination of Eicosapentaenoic Acid (EPA) which is a polyunsaturated fatty acid that is heralded as being helpful in reduce inflammation and beneficial in mental health with depression among other great benefits. Docosahexaenoic Acid (DHA) is the other active ingredient in fish oil. DHA is a major fatty acid that is found in the brain and in the phospholipids (basically, fat that is in and essential to cell and their individual functions) of the retina. DHA is known to help reduce the risk of heart disease by lowering the amount of triglycerides in the blood (fat that is in your blood...ew!) It has a great effect on cognitive function as well, being that it is the most prevalent polyunsaturated fatty acid (PUFA) in the brain. Combining EPA and DHA will get you fish oil, and in high doses it will also help reduce inflammation as well as give you many of the health benefits listed above. The reason this is important is because you can get fish oil from food and that's what we are here to do, give you a recipe so enough of the scienncey stuff, time for a recipe.
Herb Grilled Salmon
- 4 tablespoons chopped fresh basil
- 1 tablespoon chopped fresh parsley
- 1 tablespoon minced garlic
- 2 tablespoons lemon juice
- 4 salmon fillets
- Cracked black pepper, to taste
- 4 green olives, chopped
- 4 thin slices lemon
(These are exact measurements from a recipe, but you do not have to be that precise if you don't have the need to be, chop some basil, parsley, mince some garlic, squeeze a lemon and you have all you need...simple, easy)
- Heat you Grill - Medium High/High
- In a small bowl, combine the basil, parsley, minced garlic and lemon juice.
- Pour about 2 tablespoons of Olive oil over the fish and make sure all sides are oiled.
- Sprinkle with black pepper. Top each fillet with equal amounts of the basil-garlic
- Place the fish HERB side down and cook for about 3-5 minutes until the edges start to turn white
- Flip the fish and cook for another 5-7 minutes until the fish starts to flake and is cooked all the way through.
(For a piece of fish that is about 1 inch thick, it should take about 5 minutes per side.)
Salmon is very versatile. You can do almost anything with it and flavor it with anything. If you do not like those herbs, thats cool don't worry just use something else. Oil, pepper and garlic work really well. Dill works well.
Just make sure that you Oil your fish then put the seasonings on and cook from there.
If you come up with some other interesting flavors for salmon, let us know so we can tell the world! (Hint: Citrus is great!)