Omega-3 Health Benefits
Omega-3 fatty acids may have far-reaching health benefits. Studies suggest they help lower the risk of heart disease, and may also protect against depression, dementia, cancer, and arthritis. Omega-3s are found in salmon, walnuts, spinach, and more. My recipe for salmon stuffed with spinach and feta is high in omega-3s and a highly inflammatory meal.
Reducing Inflammation is Important
Omega-3 fatty acids help fight disease by reducing inflammation in the blood vessels, joints, and elsewhere in the body. According to WebMD, at high doses they also lower the risk for an abnormal heart rhythm and reduce unhealthy fats in the bloodstream known as triglycerides. Finally, they can slow plaque build-up inside the blood vessels. Our bodies can't make omega-3s, so we must get them from foods or supplements.
I take a daily dose of Carlson Lightly Lemon Cod Liver Oil 1000 mg, in addition to eating a healthy diet. Talk with your doctor before taking omega-3 supplements, because some types can make your "bad" cholesterol worse.
The best source of omega-3 fatty acids is fish. One dietary strategy is to replace red meat with fish during some meals. But it's best to avoid salty fish, such as smoked salmon.
See more anti-inflammatory foods (slideshow).
Food High in Omega-3s
What follows is my recipe for Wild Salmon Stuffed with Spinach and Feta. Not only is it high in inflammation-fighting omega-3s, but also it's a delicious and easy to make meal. From prep to plating, it took me 30-min including cooking time. I enjoy "real food, real simple." I eat real food that is simple to prepare and this strategy has been central to my keeping off 100-lbs for the last 10-yrs since my gastric bypass surgery. I hope you enjoy this recipe as much as I enjoyed developing it for you and my family.
Wild Salmon Stuffed with Spinach and Fetakes 3-4 servingngredients
- 1 TBSP extra virgin olive oil
½ TBSP grass-fed ghee or butter
- 1 tsp minced garlic
- 1 tsp minced ginger (not powdered)
¼ c. of Pinot Grigio
- 4 big handfuls of organic baby spinach
¼ of a lemon
- 6 oz. feta cheese with herbs crumbles
- 2 wild-caught Salmon fillets, 6 oz each, leave bottom skin on
- Sprinkling of sea salt and pepper, to taste
- Preheat your oven to 350 degrees.
- Using a medium skillet, heat the olive oil and ghee over a medium heat. Be careful not to scorch.
- SautÃ© the garlic and ginger in the skillet for 2 minutes. Add the wine and scrape the bottom of the pan with a wooden spoon to deglaze and loosen any tasty browned bits.
- Slowly add the baby spinach to the skillet, tearing it in half as you add it to the sautÃ©.
Cook until just wilted. It won't take long. Transfer the mixture to a bowl and set aside.
- Rinse the salmon and place on an oiled baking pan (I use EVOO). Slice the fillets down the center to create a well for the spinach filling, being sure not to cut thru the skin on the underside of the salmon. Sprinkle with a little sea salt and pepper.
- Squeeze the
¼ of fresh lemon into the bowl of the spinach mixture. Add the feta crumbles and stir gently. Don't add the feta sooner or it may melt.
- Using a tablespoon, fill the salmon fillets with spinach and feta mixture. You can pack it in there pretty tight. Pour any remaining juices over the fillets.
- Bake at 350 degrees for 12 minutes.
I served the salmon alongside some kale and collards I had left-over from the previous night's dinner. My husband who is a big eater ate a whole fillet but I ate half of a fillet.
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