4 Reasons Superfood Salmon Should Be on Your Plate

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With its high levels of omega-3s, a little more salmon in your diet will do your body good. Keep reading to learn how this king among fish keeps you healthy and thinking on your toes.

Smoked, grilled, baked or steamed — no matter how you prepare it, salmon packs a nutritious punch. If you’re not eating salmon regularly, it’s time to start: Salmon is rich in protein, nutritionally dense and, most important, chock-full of omega-3 essential fatty acids.
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Get Your Omega-3s: Eat Salmon!

Omega-3s are the fats you want in your diet. They’re critical to your health and well-being, and their health benefits are many. But because the body can’t produce omega-3s, it’s up to you to make sure you’re getting enough.

That’s where salmon comes in. The U.S. Department of Health and Human Services recommends about 8 ounces of this superfood per week for adults. Eat enough of it and you can benefit from multiple health perks: 

Brain Function: Omega-3 fatty acids are known to improve cognitive ability while protecting the brain from inflammation. Some research suggest omega-3s may even help allay the symptoms of cognitive disorders such as ADHD and dementia.

Heart Health: With their ability to reduce inflammation, omega-3s help keep your heart healthy. They lower triglyceride levels in the blood, which slows plaque buildup, reducing risk of high blood pressure, heart disease, atherosclerosis and stroke.

Rheumatoid Arthritis: Omega-3s contribute to healthy joints and are known to reduce the stiffness and pain associated with arthritis. Taking omega-3 supplements can even boost the effectiveness of anti-inflammatory drugs used to treat the condition.

Pregnancy and Baby Development. Nursing women and those who are pregnant or trying to get pregnant can benefit from a little salmon in their diet. Docosahexaenoic acid (DHA) — one type of omega-3 — is crucial to brain and nervous system development in babies and young children from the third trimester to the second year of life.  

There’s more. Research suggest the omega-3s found in salmon may reduce the symptoms of depression, lupus, asthma, diabetes, macular degeneration and multiple sclerosis. A diet rich in these good-for-you fats may even help reduce the risk of some cancers. In the least they contribute to general health maintenance.

So eat more salmon. Try the recipe below for Chipotle-Orange-Glazed Salmon — the perfect union of sweet, smokey and great taste. 

Chipotle Orange-Glazed Salmon
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Servings4
Prep Time20
Cook Time8
Cook Time
8
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Ingredients
  • 4 salmon filets approxitmately 5 ounces each
  • 1-2 oranges
  • 1 cup quinoa rinsed
  • 1 chipotle chili in adobo sauce
  • 2 teaspoons adobo sauce from the chipotle chilies
  • 1 clove garlic peeled
  • 1/2 teaspoon ground cumin
  • 1 bunch radishes trimmed, halved and thinly sliced
  • 1/2 cup fresh corn kernels from one ear of corn
  • 1/2 cup fresh cilantro leaves chopped
  • 2 green onions sliced
Instructions
  1. Arrange oven rack 4 to 6 inches from broiler heat source. Preheat broiler on high. Line jelly-roll pan with foil.
  2. In 2-quart saucepan, prepare quinoa as label directs. Transfer to bowl.
  3. Grate 1 teaspoon orange peel and squeeze 1/2 cup juice. In blender, puree chipotle, adobo sauce, garlic, cumin and orange juice.
  4. For the bowl with quinoa, stir in radishes, corn, cilantro, green onions, orange peel and 1/8 teaspoon salt.
Search Recipes by Course or Cuisine!
Ingredients
  • 4 salmon filets approxitmately 5 ounces each
  • 1-2 oranges
  • 1 cup quinoa rinsed
  • 1 chipotle chili in adobo sauce
  • 2 teaspoons adobo sauce from the chipotle chilies
  • 1 clove garlic peeled
  • 1/2 teaspoon ground cumin
  • 1 bunch radishes trimmed, halved and thinly sliced
  • 1/2 cup fresh corn kernels from one ear of corn
  • 1/2 cup fresh cilantro leaves chopped
  • 2 green onions sliced
Instructions
  1. Arrange oven rack 4 to 6 inches from broiler heat source. Preheat broiler on high. Line jelly-roll pan with foil.
  2. In 2-quart saucepan, prepare quinoa as label directs. Transfer to bowl.
  3. Grate 1 teaspoon orange peel and squeeze 1/2 cup juice. In blender, puree chipotle, adobo sauce, garlic, cumin and orange juice.
  4. For the bowl with quinoa, stir in radishes, corn, cilantro, green onions, orange peel and 1/8 teaspoon salt.

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