Saturday, June 14, 2014

Healthhy Seafood Omegas

I'm hardly what one would call a health driven eater, much to the chagrin of my doctor.  I figure there are enough things I can't do, so I'm going to fully enjoy what I can do, namely, eat & drink.  Nevertheless, not everyone CAN eat whatever they choose, due to allergies and/or other conditions.

One friend of mine MUST avoid dairy, gluten, AND soy.  Recently, she was advised, by her medical professional, to boost her energy level by increasing the Omegas in her diet.

Fish Market
Subject: Fish Market | Date: 12/07/2005 | Photographer: Donar Reiskoffer | This file is licensed under the Creative Commons Attribution 3.0 Unported license.
Doctors call omega-3 and omega-6 fatty acids “essential” fats because the human body needs them for building healthy cells and maintaining healthy brain & nerve function.  Growing evidence also suggests that Omegas help lower the risk of heart disease, type 2 diabetes, Alzheimer’s disease, and age-related brain decline.

Since our bodies can’t produce these fats, we can only glean them from our foods.   Omega-3s come primarily from fatty fish, whereas Omega-6s come from plant oils such as corn oil, soybean oil, and sunflower oil, as well as from nuts & seeds.

In order to provide her with some tasty ways to safely get what she needs, I went through my files, dug out some Omega-3 rich recipes, and altered them to fit her other dietary needs.  For example,  I took the cheese (dairy) out of the fish taco recipe and listed a gluten-free tortilla she can use.  Likewise, in the salmon recipe I replaced the soy sauce with umeboshi vinegar (an Asian vinegar made from pickled Ume Plums), which should offer the same flavor profile.

While not everyone has the same dietary restrictions as my friend, these are still tasty Omega-3 rich recipes.  They may even inspire you to alter your favorite recipes to suit your own needs.

Enjoy. :-)


Fish Tacos

Red snapper contains 0.31 grams of omega-3 fatty acids in each 100-gram serving.

2 red snapper fillets (about 3/4 lbs. each)
2 garlic cloves, minced
Juice of one lime
2 Tbs. cilantro, chopped
1/4 cup orange juice
1 oz. tequila
1/2 tsp. ground cumin
1/2 tsp. chili powder
Black pepper to taste
1 Tbs. vegetable oil
2 gluten free tortillas (such as Rudi's Gluten-Free Tortillas), warmed
1 cup romaine lettuce, shredded

In a large bowl, combine garlic, lime juice, cilantro, orange juice, tequila, cumin, chili powder and pepper. Place fillets in bowl, toss gently to coat, cover and refrigerate for 30 minutes. Remove fillets from marinade and place in hot oiled skillet. Sear on both sides, about three to five minutes per side. For each taco, place a portion of fish in the center of a warm tortilla. Top with lettuce and choice of salsa.


Grilled Salmon with Ginger-Orange Mustard Glaze

Every 4 ounces of fresh wild-caught Pacific salmons such as Chinook, coho and sockeye, with naturally deep red flesh, generally provides 1 1/2 grams (1500 milligrams) to 2.3 grams (2300 milligrams) of natural omega-3 fatty acids.

4 (6 oz) salmon fillets (about an 1-inch thick)
1/4 cup fresh orange juice
1/4 cup umeboshi vinegar (instead of soy sauce)
1/4 cup cream sherry (Cream Sherry doesn't have any dairy in it, but it is sweet and dark.)
1/4 cup Dijon mustard
2 tablespoons grated peeled fresh ginger
2 tablespoons honey
green onion fans

Combine first 6 ingredients in a large zip-top plastic bag. Add salmon to bag; seal and marinate in the refrigerator 30 minutes. Remove salmon from bag, reserving marinade.  Prepare grill or broiler by spraying with nonstick cooking spray. Cook 6 minutes each side or until fish flakes easily when tested with a fork; basting frequently with reserved marinade.  Place remaining marinade in a saucepan; bring to a boil. Serve with salmon; garnish with green onion fans.


Garlic Shrimp

Four ounces of shrimp provides about 350-375 milligrams of omega-3 fatty acids.

3/4 pound of Shrimp, large, raw, peeled, and deveined
3 tablespoons Olive oil
1 1/2 teaspoons Garlic, minced
1/8 teaspoon Crushed red pepper flakes
Dash Salt
Chopped parsley

Heat the oil in a large skillet over medium-high heat. Add the shrimp and cook until just pink. Toss in the garlic, crushed pepper, and salt. Remove the skillet from the flame and allow to sit for 4 minutes. Place the pan over medium-low flame and re-heat for about 2 minutes. Garnish with the parsley. Serve warm.

Recipes print as a single pages for your recipe file or refrigerator.

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