For years, fish has been labeled “brain food” and, more recently, nutritionists have added “high in Omega3” and “heart healthy” to the labels. Everything is true! Fish is a good source of protein, selenium, phosphorus, magnesium, vitamin B6, and Omega3 oils. The benefits of eating fish, particularly baked or broiled salmon, three times a week include reducing: the risk of heart disease, blood pressure, macular degeneration, ADHD in children, grumpy adolescent syndrome, dementia in older people and a great number of other ailments and diseases. A recent study from Purdue University found that nearly 30% of Americans studied have non-measurable levels of omega3 fatty acids in their systems, putting them at increased risk for heart disease, stroke, diabetes, dementia, and heart problems. behavior and learning.
So listen up friends! 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 like it, then move on to tuna sandwiches, baked and grilled salmon, halibut, and the next thing you know the world will be. your oyster.
This recipe is for canned salmon, which is easy to carry and tasty.
– makes 4 servings
or 1 can (14.75 oz.) salmon and its juice
or ½ cup Italian breadcrumbs
or ½ cup of milk
or 2 tablespoons minced onion
or 2 tablespoons of chopped green bell pepper
or 1 lemon, juice ½ and cut the other half into wedges to decorate
or 2 to 3 pinches of Tabasco sauce
o Freshly ground black pepper, about ¼ teaspoon or 6 to 8 ground
or 1 beaten egg
1. Preheat oven to 350 ° F. Lightly butter 4 small tart or muffin cups.
2. Combine all ingredients in a bowl. Use your hands as if you are mixing a meatloaf.
3. Press into prepared molds.
4. Bake for 20-25 minutes.
5. Remove cakes from tins and serve with sauce (recipe below).
Black Olive Tapenade Sauce
or 1 cup black olives, pitted (Greek or Spanish olives are best)
or 2 teaspoons of lemon juice
or 2 teaspoons whole grain mustard
or 1 small garlic clove
or 2 teaspoons capers (or pitted green olives)
or 1 teaspoon fresh rosemary (or ¼ teaspoon dried)
or ¼ cup olive oil
o Sea salt and freshly ground black pepper to taste
or 1 cup of plain yogurt
1. Place all ingredients (except yogurt) in a food processor and whisk until texture is just smooth … scrape bowl to make sure all ingredients are incorporated.
2. Taste and adjust seasoning if necessary.
3. Add 2 tablespoons of the olive mixture to the yogurt. The remaining olive mixture can be served on the side or over vegetables, eggs, meat, and as a sandwich filling.