- Salmon promotes eye health. Salmon is rich in omega-3 fatty acids which help lubricate dry eyes and the vitamin D in this fatty fish protects against macular degeneration.
- Eating salmon may improve your mood. Salmon contains tryptophan, a precursor to serotonin, a neurotransmitter associated with mood regulation. Studies show the omega-3 in salmon help depression.
- Eating salmon will help raise HDL cholesterol (think H for Happy). This is the good cholesterol.
- If mercury is a concern for you, no worries with salmon! Salmon is one of the lowest mercury-containing fish and the benefits far outweigh the small amount of mercury that your body can easily handle.
- You’ll be doing your kids a big favor by feeding them salmon! The brain continues to grow from birth to age 20. Omega-3 fatty acids are essential for developing brain structure.
- Fish is a great source of protein, iron, calcium, zinc and magnesium.
- Salmon may help improve your memory. Salmon is high in DHA. Research published in Applied Physiology, Nutrition and Metabolism shows that high levels of DHA in the brain allows better communication with memory messages
- Salmon is a good source of B vitamins like niacin, vitamin B6 and B12. B vitamins are necessary for maintaining your body’s metabolic rate, providing energy and fighting off infections.
- Eating fatty fish like salmon will prevent heart disease, the leading cause of death in America. Other fatty fish include albacore tuna, trout, mackerel and sardines.
- Salmon is a healthy way to meet your protein needs. 3 ounces salmon=21 grams protein. Did you know that beginning at the age of 30, we will begin to lose 3-8% of lean muscle mass every 10 years. Eating good sources of protein helps support muscle mass.
Asian Inspired Salmon
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- 1 lb salmon, cut into 2-3 pieces lengthwise
- 2 inch piece of ginger, peeled and chopped
- 5 cloves garlic, minced
- 2 Tbsp + 1 tsp low-sodium soy sauce
- 3/4 tsp oyster sauce
- 1 1/2 Tbsp honey, local if available
- 1 1/2 tsp sesame oil
- 1/4 tsp white pepper
- 1 pinch coarse salt
- Preheat oven to 375 degrees.
- Rinse and pat salmon dry. Place pieces of salmon in a gallon sized bag, skin side down and cover with ginger and garlic rubbing into flesh of fish. Set aside.
- Combine remaining ingredients in a small bowl and whisk to combine. Pour mixture over salmon. Seal bag and massage marinade into fish.
- Refrigerate 30 minutes to 2 hours before cooking.
- Place marinated salmon onto a baking sheet lined with a silicone mat or parchment paper. Bake fish for 20 minutes or until the surface browns.
- Serve fish over a bed of jasmine rice.