hipeople
2 Answers
country bumpkin
Washington State
Health Benefits of Fish
Healthy Diet
Fish is a low-fat high quality protein. Fish is filled with omega-3 fatty acids and vitamins such as D and B2 (riboflavin). Fish is rich in calcium and phosphorus and a great source of minerals, such as iron, zinc, iodine, magnesium, and potassium. The American Heart Association recommends eating fish at least two times per week as part of a healthy diet. Fish is packed with protein, vitamins, and nutrients that can lower blood pressure and help reduce the risk of a heart attack or stroke.
- Healthy Fish Recipes
Learn how to properly cook fish and try some healthy recipes. - Healthy Fish Guide
Choose seafood that's low in contaminants and high in health benefits.
Healthy Heart and Brain
Eating fish is an important source of omega-3 fatty acids. These essential nutrients keep our heart and brain healthy. Two omega-3 fatty acids found in fish are EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Our bodies don't produce omega-3 fatty acids so we must get them through the food we eat. Omega-3 fatty acids are found in every kind of fish, but are especially high in fatty fish. Some good choices are salmon, trout, sardines, herring, canned mackerel, canned light tuna, and oysters.
Omega-3 Fatty Acids:
- Help maintain a healthy heart by lowering blood pressure and reducing the risk of sudden death, heart attack, abnormal heart rhythms, and strokes.
- Aid healthy brain function and infant development of vision and nerves during pregnancy.
- May decrease the risk of depression, ADHD, Alzheimer’s disease, dementia, and diabetes.
- May prevent inflammation and reduce the risk of arthritis.
Cultural Importance
Fish is an important cultural icon in Washington State that defines a recreational as well as a spiritual way of life in the Pacific Northwest. Fish is not only an important source of nutrition, the act of catching, preparing, and eating fish are important cultural and family practices as well. To Native American Indian Tribes of Washington, fish, especially salmon, are an integral part of their lives, and serve as a symbol of their prosperity, culture, and heritage.
http://www.doh.wa.gov/CommunityandEnvironment/Food/Fish/HealthBenefits.aspx
Planked Salmon with Honey-Balsamic Glaze
Cedar-Planked Salmon, a smoky, earthy take on the favorite fish, is a dish commonly prepared in Washington State, where they are plentiful. To add this woodsy flavor to your fillet, brush the salmon with Michael Chiarello's honey-balsamic mixture, and then broil the fish atop soaked, browned cedar planks.
INGREDIENTS
- 1 whole side of salmon, or 4 (6-ounce) salmon fillets
- 1 tablespoon fine sea salt, preferably gray salt
- 1/2 teaspoon freshly ground black pepper
- 1/4 teaspoon dry mustard
- 1/2 cup honey
- 1/4 cup balsamic vinegar
- Melted butter, for brushing salmon
- 2 untreated cedar planks, each about 5 by 12-inches, soaked in water to cover for at least 12 hours (available at hardware stores)
- Extra-virgin olive oil, for oiling the planks
DIRECTIONS
If using a side of salmon, cut about halfway through the flesh about every 5 to 6-inches so there are some spaces for the glazes to sink in. If using salmon fillets, slice about 8 to 10 sliced angles into flesh, to help flesh more completely soak in the glaze.
In a small bowl or cup, mix the salt, pepper, and dry mustard.
In a medium glass bowl, heat the honey in the microwave for 30 seconds to liquefy further. Remove from the microwave and mix inbalsamic vinegar.
Brush the top of the salmon fillets (not the skin side) with the melted butter. Season the flesh side with the spice mixture. Brush with the honey-balsamic mixture, reserving some for later.
Put the soaked planks under the hot broiler, about 5 inches from the heat source, until the wood is browned on top, about 3 minutes. With tongs, carefully remove the planks from the oven.
Immediately brush the browned surface with olive oil, then lay thesalmon fillets on the oiled surface, skin side down.
Put 2 cookie sheets in the oven below where the planks will go to catch any glazes or juices that run off. Return the planks to the broiler and cook the fish for 10 minutes. Baste with honey-balsamic and place in oven. Cook until it is done to your taste, about 10 to 15 more minutes, or 20 minutes total for medium.
Remove the fillets to a platter, or immediately serve directly from the planks.
Per Serving: Calories 512; Total Fat 29 grams; Saturated Fat 9 grams; Protein 35 grams; Total Carbohydrate 28 grams; Sugar: 28 grams; Fiber 0 grams; Cholesterol 109 milligrams; Sodium 1185 milligrams.
| 11 years ago. Rating: 3 | |
Bob/PKB
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| 12 years ago. Rating: 2 | |
