February is Heart Health Month! Eating fish more often is a great way to protect your heart. Aim to eat fish at least twice a week, or even more if you can. Fresh, frozen and canned options all count. It may be easier than you think to get enough.
Fish contains healthy fat, called omega-3, which has been shown to reduce the risk of heart disease. Eating any type of fish will give you omega-3 fat, but fatty fish has the most. Think SMASH T when choosing fish high in omega-3 fat: salmon, mackerel, arctic char, sardines, herring and trout.
You may have heard that omega-3 fats are in foods like canola oil, walnuts and ground flaxseed. This omega-3 comes from plant foods and has fewer health benefits than omega-3 from fish. Consider them a bonus to your diet.
Plan for Fish
Cook extra fish so you have leftovers for the next day.
Keep frozen fish on hand for quick meals.
Use canned fish in sandwiches or salads. Mix with plain yogurt and curry for a great taste!
Make fish cakes with leftover fish or canned fish.
Use garlic, herbs, spices, wine or lemon juice to flavour your fish.
Make breaded fish by rolling in flour, dipping in egg whites and coating with crushed cereal or bread crumbs. These make great filling for fish tacos.
Pan fry fish using a small amount of salad dressing instead of plain oil.
Barbecue your fish on a wood plank such as cedar or maple. This method adds flavour without adding sodium.
Ditch the dishes. Place a piece of fish on a large square of parchment, top with herbs and lemon juice. Wrap tightly and bake.
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Maple Dill Salmon
0.8 lb Salmon, fresh
2 tbsp Dill, fresh, chopped
1/2 tsp Pepper
1/4 cup Maple syrup
1. Pre-heat oven to 375° F.
2. Cut the piece of salmon into 4 portions.
3. Place salmon pieces in a zip lock bag. Add dill, pepper and maple syrup. Let
marinade in fridge for at least 30 minutes.
4. Transfer salmon to a baking pan. Bake in oven for 10-15 minutes or until
salmon flakes easily with a fork.
Nutrition Information per Serving:
Fat 14 grams
Carbohydrate 15 grams
Fibre 0 grams
Protein 21 grams
Sodium 61 milligrams
Tip: Change it up by using fresh thyme or rosemary instead of dill. Grill the
salmon if you prefer rather than cook in the oven.
Source: Sobeys Dietitians
Teresa Flynn is a Sobeys dietitian at the store in New Glasgow.