Category : Indian Dietitian Online
Omega -3 fatty acids are an important nutrient for overall health as well as well as heart health. They are categorized under essential fatty acids (EFA) as our bodies cannot produce them and they must be got through food or supplements. Though there isn’t any official Recommended Daily Allowance (RDA) for omega-3, it is believed that we don’t get enough in our diet. To read more about Omega-3 Fatty Acids and the different sources, click here: Omega-3 Fatty acids-How much and How to get them?
So why wild caught salmon? Salmon by itself is actually a white fish. Wild caught salmon is caught in their natural environment and feed on insects, shrimp, plankton and small fish, which gives the salmon its remarkable deep red flesh coloring. Whereas, farm raised salmon live in cages with thousands of other fish and hence cannot move as much as wild caught. They are also fed commercially produced fish food which results in an inferior white flesh color. Since this is not acceptable, salmon farmers add a chemical dye to the feed to get the pink/red flesh in farmed salmon.
Hence wild caught salmon is not just tastier to eat but is nutritionally far better than farmed. Wild caught definitely has more Omega-3, vitamins(including Vit.D), minerals, along with high levels of selenium and iodine.
Here is a quick and easy Salmon recipe that my kids love as it’s tangy and not-spicy. The Dijon mustard gives an amazing flavor, but you can replace it with whole ground mustard if you want.
Ingredients for Tangy baked Salmon with garlic and Dijon mustard:
- Wild caught salmon fillet: 1 lbs (washed and pat dry)
- Garlic: 3 cloves (grated)
- Dijon Mustard: 1 tbsp
- Pepper: 1/2 tsp freshly ground
- Oil/melted butter/ ghee: 1 tbsp
- Coriander leaves: 1 tbsp chopped
- Lime Juice: 2 tbsp
- Salt: to taste
- In a bowl make the marinade by mixing all the ingredients (except salmon). Taste for salt.
- Marinate the salmon generously with the marinade and set aside for 15-20 mins.
- Preheat the oven to 230 C (450F). Line a baking tray with parchment paper and lay the salmon skin side down on the tray (if you want a crispy skin, then you can pan-fry on high heat for 5 mins and then put them on the baking tray).
- Cook for about 15 mins (about 10-12 mins if you have first pan fried).
- Serve with a side of grilled vegetables.