Here’s how you can get a dose of omega-3!
Studies show that omega-3 is the most essential fat in the human diet and Americans don’t get enough of it. Salmon is a key source and a super delicious way to consume this essential fat. It is an extremely versatile fish which can be baked, broiled or sautéed and paired with a wide variety of ingredients to make numerous combinations for meals.
Salmon, sardines, anchovies, trout, nuts and olive oil are the most common sources of omega-3 found in the U.S. Sardines should not even be on the list because I can not believe there are many sardine eaters in America. Probably just as many anchovy eaters. Anchovies are always on the list of pizza toppings so people may eat those although I have never witnessed one person eating an anchovy pizza. I have seen sardines sold at the supermarket so I included them both on my list.
The oilier variety of fish has the most omega-3s although other types of white fish do have some omega-3 fatty acids.
In addition to omega-3s, salmon is loaded with protein(about 37 grams per 5 ounce serving). By eating more foods with protein you will feel more satiated and throughout the day, therefore, you’ll eat less of those snack foods.
Wild vs farm raised
Across the globe the demand for salmon has increased dramatically in the last 2 decades and supplies have shifted to farm raised sources to meet the needs of consumers. Farmed salmon has a completely different diet and environment than wild. Whereas, farmed salmon are fed processed fish feed, wild salmon eat other invertebrates and so the nutritional value is vastly different. Farm raised salmon is much much higher in omega-6 fatty acids, which has been found to be cause of many health problems in the U.S. such as obesity, heart disease and diabetes.
Look for wild and/or Alaskan salmon, at the market if you can find it. About 75% of U.S. consumption comes from farmed salmon but by buying wild you will be exposed to less potentially harmful toxins. Canned salmon is a budget friendly option and excellent when used in salmon pattiess ;however, canned salmon should not be used for this recipe. This recipe requires fresh, or previously frozen filet.
Wild salmon is still available but global stock has decreased over last decades. Wild salmon will no doubt be more expensive but you will be able to taste difference and believe me when I tell you that you will not regret the additional few dollars to your bill.
If you think of the additional expense in the form of the savings you would have by preparing and serving this sensational dish at home as opposed to taking the entire family out to a restaurant, you will be pleased with yourself.
Teriyaki salmon is my “go to” special occasion meal. All our kids love it. Let’s face it, the entire family loves it and guests too! I enjoy going to out to eat to celebrate as much the next guy but when it comes to salmon served at restaurants, my family is often disappointed. We stopped ordering it because we know it won’t be the same.
According to New York Times best-selling author, Joy Bauer, because salmon is very high in Vitamin D it will help reduce belly fat. Fat around the belly area is the most dangerous place for it to rest because when it accumulates in this area there is a tendency to increase the risk of heart disease and diabetes as well as other lifestyle disease.
Do yourself a favor and introduce more fish in your diet. Salmon is a great place to start! Try this recipe and leave me a comment to let me know how it turned out
Traditional Teriyaki Glazed Salmon
- May 19, 2020
- 45 min
- Print this
- 1 lb salmon filet
- 2 T flour for dusting
- 2 T soy sauce
- 2 T mirin
- 1T sugar
- 1T mirin
- 1T soy sauce
- 1 T sake
- Step 1
- Combine marinade ingredients into a large baking dish then place whole filet in and turn to coat. Leave filet to marinate for 30 minutes
- Step 2
- Combine sauce ingredients in a small bowl and set aside. Remove fish from dish and pat dry and pour remaining marinade into bowl with sauce
- Step 3
- Cut salmon filet into 4 pieces about 1 -1 1/2″ width then dredge each piece in flour and tap excess off
- Step 4
- Heat large sauté pan (nonstick works well) with oil to medium high heat then place each filet skin side down in pan and brown on one side, shake pan slightly to keep fish from sticking
- Step 5
- Use spatula to turn over and brown the other side about 2 minutes each side and then quickly brown the remaining short sides if still pink
- Step 6
- Sauté until fish is brown on both sides then pour sauce over fish and boil til sauce thickens shake pan to glaze fish and quickly and carefully turn over to glaze both sides. Plate fish and pour any remaining glaze over fish