For years, fish has been labeled “food for the brain” and more recently nutritionists have added “rich in omega3s” and “healthy for the heart” to the labels. Everything is true! Fish is a good source of protein, selenium, phosphorus, magnesium, vitamin B6, and omega3 oils. Benefits of eating fish, especially baked or broiled salmon, three times a week include decreased risk of heart disease, blood pressure, macular degeneration, ADHD in children, adolescent syndrome cranky, dementia in the elderly and many other ailments and diseases. A recent study from Purdue University found that nearly 30% of Americans studied have unmeasurable levels of omega3 fatty acids in their system, which puts them at increased risk for heart disease, stroke, etc. diabetes, dementia, behavioral and learning problems.
So listen to the people! Both adults and children need to eat fish every week. If you think you don’t like fish, start with fish sticks or fish burgers until you develop a taste in it, then move on to sandwiches with tuna, baked and grilled salmon, halibut, and the next thing you know the world will be your oyster.
This recipe is for canned salmon that is pocket book easy as well as tasty.
– makes 4 servings
o 1 can (14.75 oz) of salmon and its juice
o ½ cup Italian breadcrumbs
o ½ cup of milk
o 2 tablespoons of minced onion
o 2 tablespoons minced green 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. teaspoon or 6 to 8 grains
o 1 beaten egg
1. Preheat the oven to 350 ° F. Lightly butter 4 mini-pie or muffin tins.
2. Combine all the ingredients in a bowl. Use your hands as if to mix a meatloaf.
3. Press into prepared molds.
4. Bake for 20-25 minutes.
5. Take the cakes out of the molds, serve with the sauce (recipe below).
Tapenade Sauce With Black Olives
o 1 cup black olives, pitted (Greek or Spanish olives are best)
o 2 teaspoons of lemon juice
o 2 teaspoons of whole mustard
o 1 small clove of garlic
o 2 teaspoons of capers (or pitted green olives)
o 1 teaspoon of fresh rosemary (or ¼ teaspoon of 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 stir until the texture is almost smooth … scrape the bowl to make sure all the ingredients are incorporated.
2. Taste and adjust the seasoning if necessary.
3. Stir 2 tablespoons of the olive mixture into the yogurt. The remaining olive mixture can be served on the side or on top of vegetables, eggs, meat and as a sandwich filling.