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Benefits of Eating Cold-water Ocean Fish.

There are many benefits to consuming healthy fats on a regular basis. In particular, these fats can be found in cold, salt-water fish such as salmon, cod and tuna as well as a crustacean known as krill. Current biomedical research shows that omega-3 polyunsaturated fatty acids such as eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in these foods decrease the risk of coronary artery disease and stroke, reduce pain from arthritis and other inflammatory conditions, and protect against depression, dementia, and Alzheimer’s disease. While eating fatty low-mercury fish such as Alaskan salmon and sardines at least twice weekly will provide most people with sufficient EPA and DHA for health, fish-oil or krill oil supplements are available and safe in doses of 2 grams a day or less. Neptune Krill Oil (not for people with shellfish allergies) or Nordic Naturals Ultimate Omega are two good choices for daily supplements.

Salmon Filet, Oriental Style Serves 6 2 pounds wild salmon filet 4 tablespoons sesame seeds 2 tablespoons rice vinegar 3 tablespoons naturally fermented soy sauce 2 tablespoons fish sauce (optional) 1 tablespoon grated ginger 1 bunch finely chopped green onions 3 cloves garlic, minced 3 tablespoons fresh chives grated rind of 1 lemon Place salmon filet skin side down in an oiled Pyrex baking dish. Combine all other ingredients, pour over the fish. Cover pan with foil (without letting foil touch the fish) and bake at 350 degrees for about 15 minutes or until fish is barely cooked through. Slice the salmon into servings, transfer to individual plates and spoon extra sauce over each slice. Serve with buckwheat or brown rice pasta or basic brown rice.

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