Fish is an excellent source of protein. Low in
saturated fats, it contains the omega-3 oils – eicosapentaenoic
acic (EPA) and docosahexaenoic acid (DHA). These oils help to
decrease inflammation in the body, are good for joints and
bones, are helpful in heart and artery renewal, minimize
circulatory disorders, help to balance blood sugar levels,
optimize skin and retinal health, are important for growth and
development, support gastrointestinal health and also encourage
blood flow to different tissues.
DHA is essential to brain
development and growth, especially in the fetal stage. When EPA
and DHA are administered, there may be a reversal of learning
disabilities in malnourished children.
Seven to ten ounces
of fish per week should be sufficient in supplementing
EPA and DHA essential fatty acids. Salmon is a great
fish to consume due to its high content of the omega 3
essential fatty acids, its high content of calcium
(especially when you eat the bones of the canned wild
salmon) and its low content of mercury, unlike its
cousins; Grouper, Marlin, Orange Roughy, Tilefish,
Swordfish, Shark and Mackerel which have high dangerous
levels of mercury. Everyone should keep the consumption
of those fish to a minimum, and expecting mothers should
avoid them completely. |
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Wild or organic salmon is much
healthier than farmed Atlantic salmon due to the fact that it
contains lower levels of pesticides, hormones and antibiotics.
Farmed salmon also has high levels of
the cancer causing chemical called PCBs (polychlorinated
biphenyls).
Organic salmon is easily accessible at
some good quality fish stores in Montreal:
-
The Poissonerie at
Atwater market
-
The
Poissonerie Jean Talon in the Jean Talon Market
-
New
Victoria Fish at 6015 Victoria (corner Linton)
-
Poissonnerie Chasse-Marée on Monkland corner Marcil
-
The fish
store in the Farmer’s market in
the West Island at 11600 de Salaberry
corner Sources
-
or at the
Real Green Grocer, a wonderful
little shop that sells everything organic on the corner of
Wilson and Somerled in
NDG.
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BAKED
SALMON
-
3-4 organic
salmon fillets
-
Sprinkle of Montreal
Steak Spice
-
Pinch of Garlic powder
(or fresh garlic)
-
Olive oil
-
Lemon juice
-
1 zucchini, chopped
-
1 red pepper, chopped
-
1 onion, chooped
-
Herbamare sea salt (can
be found in most health food stores)
-
Pepper to taste
-
Fresh or ground oregano
Sprinkle the salmon
with the Montreal Steak Spice and garlic powder and place in
glass oven dish. Disperse the zucchini, red pepper, and onion
throughout the Pyrex dish and cover everything in a little olive
oil, lemon juice, sprinkling the vegetables in Herbamare sea salt, pepper and
oregano. Cover and bake for 35 minutes at 350°.
Then uncover and bake for another 5-10 minutes, checking every
couple of minutes until it is done to your taste.
Serve with short grain organic brown
rice (Lundberg’s is wonderful) and salad and Enjoy.
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