The main reason that fish and fish oils are so important is because they contain
two fatty acids that do not occur naturally in any foods other
than fish.
These
fatty acids are called EPA (eicosapentaenoic acid) and
DHA (docosahexaenoic acid). Together with ALA (alpha linolenic
acid), they are known as omega-3 fatty acids.
They are highest in oily fish such as mackerel, herring,
sardine, tuna and salmon.
The average
intake of EPA/DHA in the US diet is only 11-20% of the recommended
amount.
These
two fatty acids from fish oil have been shown in hundreds of studies to be
beneficial in a wide spectrum of human health including:
Heart Health
including all types of cardiovascular disease by reducing
triglycerides (fat levels) in the blood, reducing VLDL (bad) cholesterol and
raising HDL (good) cholesterol, Reducing inflammatory markers, which are now
known to be very important in the progression of cardiovascular diseases, and by
regulating (smoothing out) the rhythmic beat of the heart.
Arthritis, inflammation
and allergy
including rheumatoid arthritis, Crohns disease, seasonal and food
allergies, and eczema.
Child
Development
both before and after birth. DHA and another fatty acid
(arachidonic acid) are essential for the correct development of the fetal brain
and mental ability. Neural development and eye function may be adversely
affected by inadequate supply. 11% of the weight of the brain is the
fatty acid DHA. Supplementing DHA in breast fed or formula fed infants
has been shown to increase cognitive function including vocabulary and
comprehension in 18 month olds.
Mental alertness, cognitive function and mood
due to the fact that EPA and DHA are the building blocks of neural
cells. Those suffering from depression have significantly lower levels of DHA
and other omega-3 fatty acids. Populations with higher consumption of fish have
lower rates of depression than those with lower consumption. Studies
have shown that Alzheimer’s disease in the elderly is more common in people with
low blood levels of DHA.
So eat your
wild caught fish!! Wild caught fish have a significantly lower levels of metals
and other contaminants than farm raised fish. If wild fish is unavailable, or
unappealing to you, take a fish oil supplement daily. Be sure you get your oil
from a reputable source to ensure purity and high potency. High quality oils are
tested for mercury, other heavy metals and PCBs. Consider a fish oil with the
addition of the fat soluable vitamins A, D and E.
Since Copper River Salmon is in
season right now, I highly recommend splurging and treating yourself to a
delicious meal. I made this recipe last night from www.westcoastcooking.com and found
it to be outstanding!!
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Grilled Copper River Salmon with Rhubarb and Ginger
Chutney
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Very often, West Coast chefs forgo the usual dictums of tradition. Instead of
relying on the arsenal of sauces developed over hundreds of years in France and
codified a century ago by August Escoffier, we make up our own sauces as the
seasons and our own caprice dictate. This can be silly and unfortunate at times,
but it can also be revelatory. In one of my fits of regional loyalty, I decided
to forgo lemons on my menu because lemons did not grow within a hundred miles of
where I lived. To get a tangy counterpoint to rich salmon, I reached instead for
the rhubarb growing in my own backyard. Rhubarb, which is in season at the same
time as the coveted Copper River kings has a refreshing astringent quality that
compliments this rich seafood beautifully. It has become something of a
tradition, at least in kitchens upon which I have had some influence to serve
rhubarb with Copper River Salmon.
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(Serves 4)
For the Rhubarb and Ginger Chutney:
2 stalks rhubarb, chopped, (about 2 cups)
1/2 cup crystallized ginger,
chopped
1/4 cup sugar
1/4 cup raspberry vinegar
1 teaspoon salt
For
the Salmon:
4 fillets of Copper River Salmon, or other king salmon, skin
removed
2 teaspoons kosher salt
1 teaspoon freshly ground black
pepper
2 tablespoons light olive oil or corn oil
1.) To make the
chutney, stir the rhubarb, crystallized ginger, raspberry vinegar and salt in a
non-reactive (stainless steel or enameled) saucepan over medium-high heat. Cook,
stirring until sugar is dissolved and mixture is beginning to boil. Cover,
reduce heat to low, and cook 6 to 8 minutes, or until rhubarb is very tender and
beginning to disintegrate. Chutney may be served at once or kept, covered and
refrigerated, for several days.
2.) To grill the salmon, wipe the grill with
a cloth dipped in olive oil, or spray it with an oil mister. Position the grill
4 inches above a bed of the glowing coals and wipe it with an oily cloth.
Sprinkle the fillets with salt and pepper and rub with oil.
3.) Place the fillets, skinned-side up onto the rack and allow them to broil for 5 minutes. If
the oil ignites, cool the flames with a little water splashed from a cup or
streamed from a squirt gun. With a long spatula, turn the fillets once and allow
them to broil for 5 minutes more. Transfer to a warm platter or serving plates.
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