For years fish has been labeled “brain food” and more recently nutritionists have added “rich in Omega3” and “heart healthy” to the labels. It’s all true! Fish is a good source of protein, selenium, phosphorus, magnesium, vitamin B6, and Omega3 oils. The benefits of eating fish, in particular baked or broiled salmon, three times per week include lowering: the risk of heart disease, blood pressure, macular degeneration, ADHD in children, grumpy teenage syndrome, dementia in seniors, and a whole host of other ailments and diseases. A recent Purdue University study found that nearly 30% of the Americans studied have un-measureable levels of omega3 fatty acids in their systems, placing them at greater risk for heart disease, stroke, diabetes, dementia, behavioral and learning problems.
So listen up folks! Adults and children need to eat fish every week. If you think you don’t like fish, start off with fish sticks or fish burgers until you develop a taste for it, then move on to tuna sandwiches, baked and broiled salmon, halibut, and next thing you know the world will be your oyster.
This recipe is for canned salmon which is easy on the pocket book as well as tasty.
– makes 4 servings
o 1 can (14.75 oz) salmon and its juice
o ½ cup Italian bread crumbs
o ½ cup milk
o 2 Tbsp minced onion
o 2 Tbsp minced green bell pepper
o 1 lemon, juice ½ and cut the other half into wedges for garnish
o 2 to 3 dashes of Tabasco sauce
o Fresh ground black pepper, about ¼ tsp or 6 to 8 grinds
o 1 egg, beaten
1. Preheat oven to 350° F. Lightly butter 4 mini-tart tins or muffin tins.
2. Combine all ingredients in a bowl. Use your hands just like mixing a meat loaf.
3. Press into prepared pans.
4. Bake for 20-25 minutes.
5. Remove cakes from tins, serve with sauce (recipe below).
Black Olive Tapenade Sauce
o 1 cup black olives, pitted (Greek or Spanish olives are best)
o 2 tsp lemon juice
o 2 tsp whole-grain mustard
o 1 small garlic clove
o 2 tsp capers (or pitted green olives)
o 1 tsp fresh rosemary (or ¼ tsp dried)
o ¼ cup olive oil
o Sea salt and fresh ground black pepper to taste
o 1 cup of plain yogurt
1. Place all ingredients (except yogurt) in a food processor and whirl until texture is just short of being smooth… scrape bowl to ensure all ingredients are incorporated.
2. Taste and adjust seasoning if necessary.
3. Stir 2 Tbsp of the olive mixture into the yogurt. The remaining olive mixture may be served on the side, or over vegetables, eggs, meat, and as a sandwich filling.