Omega-3 oils are a particular classification of fatty acids found in some plants (such as FLAX SEED) and in the tissues of all sea creatures. These special polyunsaturated oils have been found to be particularly beneficial to coronary health (purportedly lowering the bad LDL cholesterol and elevating the good HDL) as well as to brain growth and development. Among the popular fish that are particularly good sources of Omega-3 oil (in order of importance) are sardines, herring, mackerel, bluefish, tuna, salmon, pilchard, butterfish and pompano. High cooking temperatures can destroy almost half the Omega-3 in fish, whereas microwave cooking doesn't appear to have an adverse effect on it. Canned tuna packed in water is a quick and easy way for many people to get their Omega-3 oil, but it's worth noting that combining it with the fat in mayonnaise offsets any positive effects. Canned salmon and sardines are also excellent Omega-3 sources.
© Copyright Barron's Educational Services, Inc. 1995 based on THE FOOD LOVER'S COMPANION, 2nd edition, by Sharon Tyler Herbst.
1 can (14.5 ounces) wild Alaskan salmon1
1/2 scallions, chopped (divided)
1/4 cup whole-wheat breadcrumbs
1/2 teaspoon curry powder
1 teaspoon olive oil
2 tablespoons low-sodium soy sauce
1/8 teaspoon ground ginger
4 cups cooked brown rice
2 teaspoons olive oil
1 teaspoon chopped garlic
1 bag (12 ounces) prewashed baby spinach
Drain fish; put in a bowl. Stir in 1 of the scallions, breadcrumbs and curry. Form 4 patties. Heat oil in a medium pan over medium heat. Cook patties until light brown, about 4 minutes; flip; cook 3 minutes more. Serve over rice. Dipping sauce: Mix soy sauce, ginger and remaining 1/2 scallion.
Heat oil in a large pan over medium heat. Sauté garlic until just browned, about 1 minute. Add spinach; cook until wilted, about 4 minutes.
Nutritional analysis per serving: 470 calories, 14.8 g fat (2.9 g saturated), 54 g carbs, 6.3 g fiber, 29.3 g protein