By Omega-3 Rich Salmon: A Dietary Powerhouse
Salmon is revered for its delectable flavour and astounding health benefits, primarily attributed to its high omega-3 fatty acid content. Omega-3 fatty acids, particularly eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) found in fatty fish like salmon, are essential fats our bodies cannot produce independently.
These fats are pivotal in properly functioning the heart, brain, and immune system. Regular intake of salmon can significantly contribute to meeting the recommended omega-3 intake, thus bestowing its consumers a wealth of health advantages.
The Health Dividends of Consuming Salmon
Incorporating salmon into one’s diet can usher in many health benefits.
First and foremost, omega-3 fatty acids are associated with a reduced risk of cardiovascular diseases. They help lower triglyceride levels, reduce arterial inflammation, and prevent blood clotting inside arteries, thereby promoting heart health.
Additionally, DHA is a major structural component of our brain and retina. Consuming adequate amounts of DHA is crucial for brain health and can potentially reduce the risk of neurodegenerative diseases.
Moreover, the anti-inflammatory properties of omega-3s can help alleviate symptoms in conditions like rheumatoid arthritis. Beyond omega-3s, salmon is also a commendable source of high-quality protein, B vitamins, selenium, and potassium, contributing to overall health and wellness. As such, integrating salmon into one’s dietary regimen can be a strategic move towards fostering better heart, brain, and joint health.
Salmon Teriyaki with Green Beans & Sweetcorn Rice
Ingredients
Ingredients
- 4 salmon fillets (5 oz. / 150g each)
- 5 oz (150g) green beans, frozen
- 1 cup (150g) sweetcorn
- 3.5 cup (100g) brown rice
- 2 tbsp sesame seeds
- 1 tbsp sesame oil
For the sauce:
- 8 tbsp soy sauce
- 3 tbsp maple syrup
- 1 tbsp lime juice
- 4 tbsp grated ginger
- 2 garlic cloves, grated
Instructions
What you need to do
- Make the marinade by mixing all the sauce ingredients. Season with salt and pepper.
- Cut the skin off the salmon, then rinse, dry and marinate in the earlier prepared sauce for 1 hour.
- In the meantime, cook the rice according to the instructions on the packaging. Add the green beans to the cooking rice 4 minutes before the end of cooking, then drain.
- Next, add the sweetcorn and mix well.
- Preheat the oven to 450F (230C).
- Place the salmon into an oven-proof dish, leaving the marinade aside. Bake for 8-10 minutes, and 3 minutes before the end of baking, sprinkle with sesame seeds.
- Transfer the marinade into a small saucepan and heat until it thickens, then mix in the sesame oil, take off the heat and set aside.
- To serve, divide the rice and salmon between plates, then drizzle with the teriyaki sauce.