Apple Juice, Honey and Salmon, oh my!

Yum! As we know, our recommended serving of fatty fish is twice weekly (at least). I'm lucky because I love all fish, but my family is pickier. My son loves fish sticks, swordfish, and salmon, and in that order, so I'm constantly scrambling for new fish entrees that he actually might take more than a bite or two.

 I have to share this recipe that I just tried last night...it was easy, delicious and a crowd pleaser (ok, so I have a small crowd, but the two of them are definitely hard to please).  Again, it was from one of my favorite sites, www.elise.com...I've never been disappointed with any dish a la Elise. I always read the comments section and inevitably they are profuse with adulations for her recipes. This "Glazed Salmon" recipe was no different. I've got it bookmarked already and will be serving it again and again. Enjoy, and know you're reaping the benefits of salmon's Omega 3's!

Glazed Salmon 

 1/2 cup apple juice (I use Organic)

1 1/4 TBS Honey (Again, I use organic, next time I'll try Agave Nectar)
4 skinless wild salmon fillets (approx. 6 oz. each)
1 tsp olive oil
Salt & Pepper to taste
Lemon - cut in half

1. Heat oven to 350 degrees. Place salmon in baking dish.

2. In a saucepan over medium-high heat,  bring the cider and honey to a boil, allowing the mixture to bubble steadily until decreased by 1/2 volume.

3. Pour cider mixture over salmon and let sit for 10 minutes.

4. Heat olive oil in large, oven-proof skillet over medium-high heat. Sprinkle salmon with salt & pepper to taste. Place fish in skillet, brush with leftover glaze and cook for 2 minutes or until the glaze begins to carmelize.

5. Turn salmon, brush with glaze, squeeze and add lemons (cut side down) and cook for 2 more minutes.

6. Transfer skillet to oven and bake for 6-8 minutes or until salmon easily flakes with a tip of a knife.

Just a reminder, be careful when pulling the hot skillet from oven, the handle will be hot!

Serve with sauteed spinach or a spinach salad and you have a quick, delicious, company worthy meal! If desired, add quinoa or whole wheat rolls for your grains.

Go Fish for Health

So I'm starting easy. In my last post I let you know that I would be following the recommendations in the book  "Secrets of Longevity" by Dr. Maoshing Ni.  Without even opening the book, I would have guessed there was a section (or page...another thing I love about this book, one tip per page!) on the healthy benefits of Omega-3, the fatty acids found in fish.  I love fish and since I've only consumed chicken, fish and dairy for animal protein over the past 28 years (no red meat, no pork), I eat it a lot!

There are so many reasons you must include fish in your diet! For animal products, it's highest in protein and lowest in fat.  The American Heart Association recommends eating fish at least twice a week, particularily fatty fish (think tuna, salmon, trout) for the omega-3 fatty acids. Omega -3's help to protect blood vessels from plaque, reduce inflammation, prevent high blood pressure and help maintain good respiratory health. Populations with a diet consisting mainly of fish, fresh fruits, and local vegetables (another post topic), experience virtually no heart disease and have a high percentage of healthy seniors (excerpt from 'Secrets of Longevity').

Other products with Omega-3's include tofu, soy beans, canola, walnut and flax seeds and their oils. Dr. Mao and the AHA both recommend getting your vitamin and minerals from the food you eat, in lieu of dietary supplements, however, there are excellent sources of omega-3 supplements on the market. Look for supplements made from organic, cold-pressed oils.

Panko Crusted Salmon

Photo Credit: http://www.elise.com/

This leads me to last night's dinner, using yet another fantastic recipe from my favorite recipe site http://www.elise.com/. EVERY recipe I've made from this site is a winner. I love that she includes photos for each recipe, and that she has a HUGE following (read: lots of great comments) with readers that are not afraid to give their opinions.  Last night I made the 'Panko Crusted Salmon' with a side of peas and carrots. So easy and delicious,  I almost want it again tonight! It's baked salmon with a mustard/thyme coating, topped with whole-wheat (my substitute) panko breadcrumbs. I used far less olive oil than the recipe suggested and it was still exquisite. If you've never used panko breadcrumbs, you must give them a try. They really add a crunch that you don't get with the regular variety. I substitute them in almost everything now!

So, that's one fatty fish this week..with 5 days to go. I can do it! Can you??