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Try introducing some 'good fat' into your diet

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POSTED: February 6, 2012 5:43 p.m.
Special to Connect/

The American Heart Association recommends that people include at least two servings of fish, particularly fatty fish such as salmon, per week in their diets.

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Jump-start your resolution for a healthier you by committing to eat a more balanced diet this year, packed with foods such as salmon, an excellent source of protein that's loaded with vitamins and minerals. It's also one of the best sources of natural Omega-3 polyunsaturated fats, which are often referred to as "good fats" and offer numerous health benefits when eaten regularly.
These essential fatty acids found in salmon work to help prevent heart disease and stroke, reduce the risk of cancer, lower cholesterol and may assist brain health by maintaining healthy brain activity and reducing the chance of developing Alzheimer's disease in adults. Studies have also shown Omega-3s may prevent depression, schizophrenia and memory loss, as well as increase our daily energy levels.
Because of these health benefits, the American Heart Association recommends that people include at least two servings of fish, particularly fatty fish such as salmon, per week in their diets. Try out this recipe to take the first step to begin adding more fish to your diet.

 


SALMON WITH SOY-HONEY & WASABI SAUCE

Serves 4

INGREDIENTS

4 5-6 oz salmon portions
FOR SALMON

1/2 cup mirin (Japanese sweet rice wine)
2 tablespoons soy sauce
1/4 cup rice vinegar
1 tablespoon finely grated,
peeled fresh ginger
FOR SAUCE

2 tablespoons soy sauce
1/4 cup honey
1 tablespoon fresh lime juice
2 teaspoons wasabi powder
1 tablespoon water
DIRECTIONS

Stir together mirin, soy sauce, vinegar and ginger in a shallow dish. Add fish and marinate, covered, at room temperature for 10 minutes.
Boil soy sauce, honey and lime juice in a small saucepan, stirring frequently, until thickened, about 4 minutes.
Stir together wasabi powder and water in a small bowl.
Preheat broiler, and cook fish on oiled rack, 5 to 7 inches from heat, until fish is just cooked through, about 6 minutes. Remove from heat and drizzle with sauces.
Serve with wild rice and steamed asparagus.

 

 

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