If you want to increase the amount of omega-3 fat in your diet, the best way is to eat more fish such as salmon, trout and mackerel. Eating broiled, baked or steamed fish two to three times a week is a good way of increasing the omega-3 fat in your diet.
Last Tuesday I went to the the farmers’ market and got some nice salmon fillets.
When I have fish I want it to be eaten on the same day but before going to the market I had already cooked so I had to leave it for the following day.
When I bought the fish I had no specific recipe in mind, so as soon as I came back I checked my drawers, the cupboards and the refrigerator to see what ingredients I could use. I have tons of spices as each time I go to the supermarket and see something new, I add it to the basket. My new acquisition is tarragon which I used in this recipe.
I marinated the fillets and placed them in the refrigerator until noon the other day when we returned from Lake Vouliagmeni. The dish was ready in 15 minutes.
Healthy Marinated Salmon
Preparation time: 10 minutes
Cooking time: 10 minutes
Serves: 5 – 6
- 3 salmon fillets
- 2 tbsps olive oil
For the Marinade
- A handful of finely chopped dill plus more dill
- 1 tsp Salt
- 1/4 tsp ground black pepper
- 1 Garlic clove, finely chopped
- A mixture of three peppers (green, pink and black)
- 1/4 tsp ground coriander seeds
- 1/4 tsp cumin
- 1/2 tsp tarragon
- Zest and juice of 1 Lime (or Lemon zest)
- 2 spoonfuls Cider vinegar
- 2 spoonfuls Fish sauce
Wash fillets and pat dry. Place in a bowl and add dill, garlic, zest, spices, cider vinegar, lime juice and fish sauce. Make sure that all fillets have been wet.
Rub all fillets and cover with the remaining dill.
Wrap in cling film, crosswise so that it does not leak and leave it as many hours possible, but not less than three hours.
Heat olive oil in a sauteing pan, remove dill and saute on both sides, adding all juices from the marinade.
(If you like you can also grill the fish).
Squeeze some lime juice on top before serving.
I had lots of leftover dill so I decided to make it into a pesto with cashew nuts.
Cashew nuts are significant sources of iron (essential for red blood cell function and enzyme activity), magnesium (promotes energy release and bone growth), phosphorus (builds bones and teeth), zinc (essential to digestion and metabolism) and selenium (has important antioxidant properties, thus protecting the body from cancer).
These nuts are also good sources of protein.
In comparison to other tree nuts, cashew nuts have a lower fat content. They are also, like all other tree nuts, cholesterol free.
Cashew nuts also contain significant amounts of phytochemicals with antioxidant properties that protects the body from cancer and heart disease.
We all know the properties of olive olive. I have written about this in a separate post about Mediterranean Diet.
Dill and Lime Pesto with cashews
About 2 cups dill
1/3 cup of olive oil
Salt and pepper
Zest and juice of 1 lime
1 clove of garlic
2 – 3 spoonfuls of cashew nuts
Put the dill, nuts and garlic with half of the olive oil, lime, salt and pepper in a food processor and mix.
Add the remaining olive oil and cheese, and process until blended.
If you like fish, you may find more fish recipes in my post for Healthy Recipes.