YOUR DIETITIAN: 5 easy ways to enjoy salmon

Do you avoid cooking salmon for dinner because you're not sure how to prepare it? Many people have told me that this is the reason they only eat fish in restaurants or at church fish fries. Fish and the Mediterranean diet At a recent health fair, I explained the Mediterranean diet. A few people were surprised by the amount of fish it contains. The Mediterranean diet recommends two to four servings of fish per week. Fish, not chicken, is the primary animal protein in this healthiest way of eating. (Beans, lentils, cheese and yogurt are the other major sources of protein.) Getting two to four servings per week of fish is not as difficult as it sounds. Simply bake enough fish for two meals. Then enjoy one for dinner and save the rest for an easy lunch the next day or for a ready-made dinner in two days. (Leftovers are good for three to four days. Thus, you don't have to eat the dinner two days in a row.) Then enjoy another type of fish, such as a tuna sandwich or shrimp, on another day of the week. Heart health benefits Compared with other fish, salmon is one of the richest sources of DHA and EPA omega-3 fatty acids. These fats have an impressive list of heart health benefits. Here are just a few of the many things eating omega-3 fatty acid rich salmon can do for you: Reduces overall inflammationBesides playing a role in arthritis, inflammation plays a role in heart disease. Inflammation of the lining of blood vessels of the heart can stimulate the buildup of artery-clogging plaque. Helps to lower blood pressureOmega-3 fatty acids increase the relaxation of the muscles which surround blood vessels. This allows blood vessels to expand and thus, slightly lower blood pressure. Reduces blood triglyceride levelsTriglycerides are a blood fat. High levels increase the risk of heart attacks and heart disease. Increases HDL cholesterolThis is the good cholesterol that carries cholesterol out of the bloodstream and back to the liver (to be used to make bile). Acts as a weak blood thinnerDoctors frequently recommend taking baby aspirin. Salmon's omega-3 fatty acids are nature's blood thinners. They work by decreasing platelet aggregation (blood clotting). Reduces the risk of irregular heartbeats (called arrhythmias)Arrhythmias can cause the body to throw off blood clots. Blood clots can travel to the heart (and cause heart attacks), to the lungs (and cause death) or to the brain (and cause a stroke) Reduces the risk of sudden cardiac deaths (heart attacks) Brain and other health benefits The omega-3 fatty acids in salmon also improve brain health. What's good for the heart is also good for the brain. Here are a few of omega-3 fatty acid's benefits for the brain: Reduces the risk of strokes caused by blood clots (by reducing the risk of irregular heartbeats, being a weak blood thinner and helping to reduce blood pressure). Improves cell membranes in all tissues — including the cell membranes of nerves. This improves nerve cells' responsiveness to nerve impulses. May reduce the risk of Alzheimer's disease May reduce the risk of depression and bipolar disease. Reduces the risk of age-related macular degeneration (AMD). The greatest concentration of omega-3 fatty acids in the body is in the retina of the eyes. Importance of reducing omega-6 to omega-3 ratio Americans get too much omega-6 fats and too little omega-3 fats. Large amounts of omega-6 fatty acids are found in soybean, corn safflower, sunflower and other vegetable oils. These are the oils used in restaurants and by food manufacturers to prepare foods which contain fat — such as french fries, fried chicken, fried fish, chips, crackers and many other foods. Studies have shown that a higher intake of omega-6 fatty acids versus omega-3 fatty acids widens the gap between the cells lining colon walls. This increases the permeability of the colon — and allows harmful bacteria, viruses, etc. to enter the bloodstream. Keeping the colon walls less permeable by increasing the intake of omega-3 fatty acids (and decreasing your intake of omega-6 fatty acids) reduces the risk of colon cancer as well as providing a stronger immune system — which decreases the risk of all ailments. So, for a healthier you, try eating more foods rich in omega-3 fatty acids. Salmon is one of richest and tastiest sources of omega-3 fatty acids. Phyllis J. Molnar is a registered and licensed dietitian who writes about food and health for The Chronicle-Telegram and The Gazette. Email her at pjmolnar56@gmail.com. Sheet pan Salmon with Spring Asparagus and baby red potatoes for two Potatoes: 1 pound baby redskin potatoes 1 tablespoon extra-virgin olive oil A few dashes of salt, pepper and garlic powder 1 teaspoon Italian seasoning Optional: 2 tablespoons grated Parmesan cheese Salmon: 2 salmon fillets 1 tablespoon honey ½ teaspoon Dijon mustard ½ teaspoon Italian seasoning A drizzle of extra-virgin olive oil over each salmon fillet Asparagus: ½ pound asparagus, (thicker stalks), ends trimmed A drizzle of extra-virgin olive oil A few dashes of salt and pepper Preheat oven to 400 degrees. Cut scrubbed red potatoes into halves or fourths, depending on their size. In a medium bowl, toss potatoes with oil and seasonings. Evenly spread seasoned potatoes on a large sheet pan and bake for about 15 minutes, depending on the size of the potatoes. Meanwhile, prepare glaze for salmon and the asparagus. In a small bowl, whisk together the honey, Dijon mustard and Italian seasoning for the salmon glaze. Add the salmon to the sheet pan. Brush honey-mustard glaze evenly over salmon. Then drizzle salmon with olive oil. Trim asparagus and add it to sheet pan. Drizzle olive oil over asparagus and sprinkle it with a little salt and pepper. Return sheet pan to oven and bake until the asparagus and potatoes are tender and a thermometer inserted into salmon registers 145 degrees, about 15 (to 20) minutes. Variation: Season salmon with a few dashes of dill, salt and pepper instead of the honey, mustard and Italian seasoning glaze. Then, drizzle olive oil over salmon fillets. Makes: 2 servings SOURCE: Recipe from: www.lecremedelacrumb.com with modifications by Phyllis Molnar Variation from: www.yummly.com Crunchy walnut-crusted salmon for two 10 to 12 ounces salmon, cut into two fillets Dijon mustard Dried dill weed Topping: 3 to 4 tablespoons walnuts, finely chopped 1 tablespoon breadcrumbs, preferably Panko breadcrumbs ½ to 1 teaspoon finely grated lemon peel (lemon zest), optional About 2 teaspoons extra virgin olive oil Optional topping for serving: 2 lemon wedges Preheat oven to 350 degrees. Line a baking pan with parchment paper or foil coated with cooking oil spray. Place salmon fillets skin side down onto lined baking pan. Spread a thin layer of Dijon mustard over salmon. Sprinkle salmon with dried dill weed. In a small bowl, mix chopped walnuts, breadcrumbs and if using, lemon zest. Drizzle olive oil over nut mixture and stir well to combine. Spoon walnut mixture evenly over salmon and gently press into fish. If desired, cover with plastic wrap and refrigerate for up to 2 hours to allow flavors to meld. (I skip the refrigerating step.) Remove plastic wrap before baking. Bake for 15 to 20 minutes or until salmon flakes easily with a fork. If desired, just before serving, squeeze fresh lemon juice from 2 lemon wedges over each salmon fillet. Recommended serving suggestion: Serve on a bed of sautéed spinach or with broccoli and rice (or a baked potato). Note: Walnuts are high in ALA omega-3 fats — a different type of omega-3 fat than found in salmon. Daily eating an ounce of walnuts, 14 halves, has been shown to reduce cognitive decline. This recipe combines two rich sources of omega-3 fats: salmon and walnuts. This is one of my favorite salmon recipes. Makes 2 servings SOURCE: Based on a recipe from the California Walnut Commission Fast, Simple Salmon 2 Atlantic salmon fillets Worcestershire sauce, to taste Onion powder, to taste Paprika, to taste Extra virgin olive oil Preheat oven to 350 degrees. Line a baking pan with foil for easy cleanup. Coat foil with a little olive oil. Place fish on foil skin side down. Drizzle each fillet with dashes of Worcestershire sauce (about 1/4 teaspoon per fillet). Spread Worcestershire sauce evenly over fillets. Sprinkle each fillet with onion powder and paprika. Drizzle a little olive oil over fish. Bake about 20 minutes, depending on thickness of salmon, or until it flakes easily with a fork. Salmon is often thinner on one side of the fillet. Check doneness of salmon after 15 minutes using a meat thermometer. (It is done when thermometer registers 145 degrees.) If thinner portion of fish is done, remove this portion of fish to serving plate and return thicker portion of salmon fillet to oven to finish baking. Makes: 2 servings, but can be made for any number of salmon fillets Note: There is no need to measure the seasonings in this recipe. This is my husband's favorite recipe. It's so simple and so delicious. SOURCE: Phyllis Molnar Orange glazed salmon ½ cup orange juice 1 tablespoon grated fresh ginger 2 teaspoons sesame seed oil 2 tablespoons light soy sauce 1 pound center cut salmon fillets, cut into 4 fillets 1 tablespoon cornstarch 2 tablespoons cold water In a medium bowl, combine orange juice, ginger, sesame seed oil and ginger. Add salmon. Cover and refrigerate for 30 minutes to marinate. Prepare oven broiler (or a grill) by setting rack 6 inches from heat. (Or, preheat oven to 400 degrees.) Drain and reserve marinade in a small saucepan. Place salmon on broiler pan. Broil salmon for 15 to 20 minutes or until it is opaque in the center. (Or, bake salmon in a preheated 400-degree oven for about 20 minutes or until it flakes easily with a fork.) While salmon is cooking, heat reserved marinade in saucepan. In a small cup, mix cornstarch with cold water to dissolve. Add to sauce. Bring to a boil and cook while constantly stirring until thickened. Serve sauce over salmon. If desired, garnish with fresh orange slices. Delicious served over brown rice with steamed broccoli. Makes: 4 servings SOURCE: American Institute for Cancer Research Newsletter, summer, 2001. Perfectly Baked Salmon with lemon and dill for two One thin 12-ounce salmon fillet, preferably wild caught, cut into 2 pieces, if desired About 2 teaspoons olive oil Salt and pepper, to taste 1 lemon, cut into slices 2 or 3 sprigs of fresh dill, plus more for garnish on top when serving ½ cup dry white wine, such as sauvignon blanc (May substitute: fish stock, chicken stock or water) Preheat oven to 325 degrees. Lightly oil and season both sides of fish with salt and pepper. Arrange lemon slices and fresh dill on the bottom of a baking pan large enough to fit the salmon. Place salmon, skin side down, onto the bed of lemon and dill. Pour the wine (or stock) into the baking pan and cover tightly with aluminum foil. Bake until fish flakes easily with a fork or a knife inserted into the salmon slides through easily and white appears on the surface, about 10 to 30 minutes, depending on the thickness of the salmon. Check the salmon after 10 to 15 minutes. Checking the temperature of the fish is the best way to prevent overcooking. The thickest part of the salmon should read 125 degrees — which means it will be soft, tender and slightly pink in the center. Remove salmon from oven and loosely cover with the foil for 5 minutes. The fish will continue to cook during this time. Salmon is done when it reaches 145 degrees. Serve with chopped fresh dill scattered on top. Makes: 2 servings SOURCE: Adam and Joanne Gallagher