For years, fish has been labeled “brain food,” and more recently, nutritionists have added “rich in Omega3” and “heart healthy” to the labels. Everything is true! Fish is a good source of protein, selenium, phosphorus, magnesium, vitamin B6, and Omega3 oils. The benefits of eating fish, particularly baked or grilled salmon, three times a week include reduced risk of heart disease, blood pressure, macular degeneration, ADHD in children, grumpy adolescent syndrome, dementia in older people, and a greater amount of other foods and diseases. A recent Purdue University study found that nearly 30% of Americans studied have unmeasurable levels of omega-3 fatty acids in their systems, putting them at higher risk for heart disease, stroke, diabetes, dementia and behavioral problems and learning.
So listen up folks! Adults and children need to eat fish every week. If you think you don’t like fish, start with fish sticks or fish patties until you develop a taste for them, then move on to tuna sandwiches, baked and grilled salmon, halibut, and the next thing you know is that the world will be his oyster.
This recipe is for canned salmon, which is inexpensive and tasty.
salmon cakes
Ingredients:
– makes 4 servings
or 1 can (14.75 oz) of salmon and its juice
or ½ cup Italian breadcrumbs
or ½ cup of milk
or 2 tablespoons chopped onion
or 2 tablespoons chopped green bell pepper
or 1 lemon, squeeze half and cut the other half into wedges to decorate
or 2 to 3 dashes of Tabasco sauce
o Freshly ground black pepper, about ¼ teaspoon or 6 to 8 ground
or 1 egg, beaten
Method:
1. Preheat oven to 350° F. Lightly butter 4 mini tart pans or muffin tins.
2. Combine all ingredients in a bowl. Use your hands as if you were mixing a meatloaf.
3. Press into prepared pans.
4. Bake for 20-25 minutes.
5. Remove cakes from pans, serve with sauce (recipe below).
Black Olive Tapenade Sauce
Ingredients:
or 1 cup pitted black olives (Greek or Spanish olives are best)
or 2 teaspoons of lemon juice
or 2 teaspoons whole grain mustard
or 1 small garlic clove
or 2 teaspoons capers (or pitted green olives)
or 1 teaspoon fresh rosemary (or ¼ teaspoon dried)
or ¼ cup olive oil
o Sea salt and freshly ground black pepper to taste
or 1 cup plain yogurt
Method:
1. Place all ingredients (except yogurt) in a food processor and process until almost smooth…scrape bowl to ensure all ingredients are incorporated.
2. Taste and adjust seasoning if necessary.
3. Add 2 tablespoons of the olive mixture to the yogurt. The rest of the olive mixture can be served on the side or over vegetables, eggs, meat, and as a sandwich filling.