You may have already heard this, but it’s a good idea to include seafood and fish in your weekly menu — if you don’t do so already! Especially fish rich in the following omega-3 fatty acids: DHA (docosahexaeonic acid) and EPA (eicosapetaenoic acid). Research study upon research study have found that these omega fats play a significant role in protecting the heart and lowering risk of heart disease. Other studies have found that omega-3’s are critical in the development of a baby’s brain while in the womb. Moreover, some research has found that depressed patients may have low levels of DHA, and in some studies, these patients benefited from omega-3 supplementation reducing symptoms of depression.
That being said, how much fish should you be eating?
I get it. I wasn’t always a fan of fish. Growing up in Iowa, I did not have the luxury of living close to a large body of water where I could buy fresh seafood at the grocery store. The only way I had fish was canned tuna on toast, fish sticks at school, or battered and fried blue gill after a camping trip with my grandparents. That was until I started trying fish at restaurants and wedding receptions and discovered the convenience of frozen fillets from the grocery store’s freezer aisle.
If you don’t currently eat seafood, start by incorporating it into your family’s meal plan once a week. Not fond of “fishy” fish? Try milder varieties like rainbow trout, haddock, and tilapia. Or, if you don’t like the fishy smell in your house, try using the outdoor grill to cook the fish — just make sure to oil the grates before cooking to keep the fish from sticking. And if you can’t get past tuna from the can, that’s okay — canned tuna is rich in omega-3’s with 270 to 1000 mg in 3.5 ounces.
Today I wanted to share with you a simple recipe for salmon that I have been making for quite awhile. This one you will want to add to your meal plan for “Fish Fridays.” I steam the salmon in the oven instead of just baking it; this is a foolproof method for moist fish — if you are like me and have a tendency to overcook everything.
This week I also tried Cooking Classy’s creamy dill sauce to serve with the salmon. It was worth the extra effort as I had most of the ingredients on hand (besides the fresh dill), and it was incredibly easy to make. Liam even enjoyed dipping his salmon (and fingers) in the yogurt sauce. He likes to call this "yogurt fingers!" I’ve adapted it and included the recipe for the sauce below. Enjoy!
Oven-Steamed Lemon Pepper Salmon
Total Time: 30 minutes or less
Yields: 4 servings
4 fillets salmon, fresh or frozen (defrosted)
1/4 cup white cooking wine
1/4 cup hot water
2 tablespoons extra virgin olive oil
1 teaspoon lemon pepper seasoning
Creamy Yogurt Dill Sauce:
1/2 cup plain Greek yogurt
1/4 cup mayonnaise
1 large clove garlic, minced
1 tablespoon fresh dill
1-2 tablespoons milk
3/4 tsp teaspoon honey
Salt and black pepper, to taste
Let me know what you think! Are you “fish-eaters” over at your house? What are some of your favourite ways to enjoy seafood?
Hello, I'm Erin – a follower of Christ, wife, mama of two, and registered dietitian. Welcome to my blog where I write about intentional motherhood, intuitive eating, inspired discipleship, and whatever else I feel like!
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