Wednesday, September 1, 2010

Food Found at Quest Food Exchange: Salmon / Trout

Fish is a great source of protein and Omega 3’s.

Omega 3’s can help lower cholesterol levels, reduce high blood pressure, and prevent blood clots. Omega 3 fats also help reduce inflammation in our bodies which is the root of many health concerns such as heart disease, diabetes, arthritis and some types of cancer.

Salmon provides an excellent source of Vitamin D. Salmon is a good source of magnesium and phosphorous. Magnesium aids in the absorption of calcium and helps maintain a healthy heart. Phosphorous aids in the formation of bones and teeth.

Trout is an excellent source of Niacin and Vitamin B12. Niacin is needed for healthy skin, a healthy stomach and intestinal tract, and helps with caring for the nervous system.

Vitamin B12, along with other B vitamins, is important for maintaining a healthy nervous system and DNA production.

Fish is a very healthy food that can be prepared in many ways. Eating fish 2 – 3 times per week is very good for us. Salmon and Trout are similar in taste and similar in nutrition.

Serving Suggestions:

Remember to rinse fish before cooking and to watch for small bones.
• You can simply bake the fish with lemon juice and a bit of pepper. Bake at 350 degrees until the fish is flakey. Fish does not take too long to cook so check it frequently; depending on size, it could be done within 10 minutes.
• Using a square of tinfoil, place a piece of fish in the center. Add pepper to taste, and your favorite vegetables such as peppers, green beans, asparagus, and onion. Fold the tinfoil allowing some air space but no open ends. Cook until the fish is flakey and the veggies are tender.
• Put a bit of honey, lemon juice, soya sauce together and toss fish pieces to cover. Bake until flakey. While the fish is baking, chop mango and a ½ of cucumber, finely chop 1 tsp of onion (red), add a bit of lemon juice and honey. Toss the ingredients and serve over the baked fish.

Cold left-over fish can be served on a salad, or add a bit of plain yogurt and mix to make a sandwich spread.

Corinne Stockford, RHN
Realife Nutrition
corinne@realifenutrition.ca

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