Home' Advocate Communications : Fiordland Advocate 8 April 2010 Contents WHAT'S COOKING
Page 12 | 8 April, 2010
We are what we eat and good food
goes a long way towards ensuring
good health. One essential element
of a nutritious, balanced diet is
the omega-3 group of fatty acids
found in fish, seafood, legumes leafy green vegetables and nuts.
Numerous scientific studies and over 12,500 research reports highlight
the benefits of omega-3, which can help to prevent major health
problems like heart disease, stroke, cancer and type 2 diabetes; treat
inflammatory conditions like rheumatoid arthritis; maintain healthy
eyesight; boost our intelligence; and delay aging.
Recently, a study at the University of California, measured the omega-3
fatty acid levels in the blood of more than 600 patients with stable
heart disease. They noted the changes over a five-year period. It was
found that those with higher levels of omega-3 fatty acids were ageing
more slowly. The team of health professionals involved agreed that
heart disease patients should try to include at least one gram of
omega-3s in their diet each day.
One of the best sources of omega-3 is salmon and in terms of the
health benefits it is well worth putting this tasty treat on the menu a
couple of times a week. A one hundred gram portion of fresh salmon
provides 3.4 grams of omega-3 and 1281 kilojules (305 calories).
Salmon is low in sodium - too much sodium is linked to hypertension.
It is also a natural source of vitamins A, B12 and D, as well as thiamin
Check out the new, user-friendly packs of portion-controlled, bone-
free salmon from Regal available from the chiller cabinets at your
Fresh salmon loins and escalopes are available in 250 gram packs and
stir-fry pieces in 275 gram packets.
Salad: 125g rice noodles
1 cup mung bean sprouts
½ cup each: mint leaves, coriander
2 tablespoons Vietnamese mint,
Dressing: 2 tablespoons lemon or
1 tablespoon fish sauce
Salmon: 1 cup orange juice
2 teaspoons grated root ginger
1 kaffir lime leaf, julienned
250g packet salmon escalopes
salmon on a
1-2 tablespoons rice bran oil
275g packet salmon stir-fry
½ each: green, red pepper
(capsicum), seeded and cut into
1 courgette, chopped
1 clove garlic, crushed
1 cup pineapple chunks
Seasoning: 1½ tablespoons
1 tablespoon lemon grass
1 teaspoon brown sugar
Heat the oil in a wok or frying pan.
Add the salmon skin-side down.
Sizzle for 1 minute, then stir-fry
gently until just cooked, about 30
seconds. Remove to one side.
Add the vegetables and garlic
to the wok and stir-fry for 1-2
minutes, until crisp tender.
Add the pineapple chunks and
Combine the seasoning
ingredients and stir into the wok.
Return the salmon to the wok and
Excellent served on boiled rice.
Stir-fried salmon with tamarind
275g packet salmon stir-fry
2 tablespoons lemon juice
160g easy-cook, 2 minute, dried
1 tablespoon oil
60g (4 tablespoons) Singapore
laksa spice paste
1½ cups each: coconut milk, fish or
8 steamed mussels, halved
GARNISH: 4 tablespoons chopped
coriander or mint
2 spring onions, finely sliced
Place the salmon in a glass or
china bowl and lightly mix with the
Cook the noodles according to the
Heat the oil in a saucepan and
stir in the spice paste. Add the
coconut milk and stock and
bring to the boil. Simmer for 10
minutes. Add the salmon and
mussels and heat through.
Place the noodles in four deep
serving bowls and top with the
soup, salmon and mussels.
Garnish with coriander or mint
and the spring onions.
are available at most
Toasted fresh breadcrumbs
could also be used.
Lemon Sauce: 1 clove garlic
¼ teaspoon each: salt,
3 tablespoons each: light olive
oil, lemon juice
2 tablespoons hot water
Salmon: 1 small egg, lightly
½ teaspoon prepared wasabi
250g packet salmon loins
⅔ cup panko (Japanese)
2 teaspoons rice bran oil
To prepare the sauce, use the flat
surface of a knife blade and crush
the garlic and salt to a paste on a
chopping board. Combine with the
wasabi, olive oil and lemon juice
in a small bowl then whisk in the
hot water until it emulsifies.
To prepare the salmon, combine
the egg and the wasabi. Dip the
salmon into the egg mixture then
into the breadcrumbs. Refrigerate
for 30 minutes to allow the
coating to set.
Heat the oil in a non-stick pan
then sauté the salmon for 2-3
minutes each side, until golden
To serve, drizzle a little of the
sauce on the plate beside the fish.
Wasabi salmon with lemon sauce
Cook the rice noodles according to the packet instructions. Drain well.
Combine lightly with the sprouts and herbs. Sprinkle with the combined
Meanwhile combine the orange juice, ginger and kaffir lime leaf in a
Bring to a simmer. Add the salmon and poach for about 4 minutes or
until just cooked.
Serve the salmon on the salad drizzled with a little of the cooking liquid.
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