According to the American Heart Association:
Fish is a good source of protein and, unlike fatty meat products, it’s not high in saturated fat. Fish is also a good source of omega-3 fatty acids. Omega-3 fatty acids benefit the heart of healthy people, and those at high risk of — or who have — cardiovascular disease. Research has shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).
The American Heart Association recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounces cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.
Five of the most commonly eaten fish or shellfish that are low in mercury are shrimp, canned light tuna, salmon, pollock, and catfish. Avoid eating shark, swordfish, king Mackerel, or tilefish because they contain high levels of mercury.
Because most of the time I do not get at least 2 servings of fresh fish per week, I do take an Omega-3 supplement from Nordic Naturals + Vitamin D to cover my bases. I like it’s higher ratio of EPA which has been shown to help with brain chemisty. Did you see the recent study with Omega-3s and depression? I find this fascinating and exciting. Of course, you should always consult with your doctor before starting any kind of supplement.
Another wonderful resource for finding the most eco-friendly fish options is The Environmental Defense Fund. I love this site and it even has a seafood and sushi pocket guide that can be downloaded for shopping. I was so sad when my beloved unagi was in the eco-worst list 🙁
Of course I rarely eat sushi because it’s so darn expensive here!
On to the food!
BBQ Salmon Burgers
Serves: 4
- 1 lb salmon (preferably wild if you can get it)
- 2-4 tbsp BBQ sauce (I used TJ’s brand)
- 2 tsp lime zest
- 1 tbsp shallots, chopped
- 1/2 tsp salt
- AP-no salt seasoning (I used TJ’s 21-seasoning salute)
- 4 whole wheat buns
- salad and your favorite toppings (I used apricot jam and Greek yogurt)
Mix 1/4 pound salmon, BBQ sauce, lime zest, and shallots in a food processor and process until smooth; pour into a big bowl. Add the rest of the salmon in the processor and pulse until just chunky. Mix the rest of the seasonings in and form into 4 patties. Top with a little more BBQ sauce before grilling.
I used a grill pan and cooked the burgers for 2 minutes per side (careful they can be delicate). Then I topped them with apricot jam and Greek yogurt. Sweet Potato fries were the bomb for a side!
I also tried the new Nature’s Pride Whole Wheat Hamburger Buns, which I received for free with the Foodbuzz Tastemaker’s Program. While they were a bit bigger than I would like, they were nice and nutty.
Chris also had a rough day at work, so he wanted to open an entire bottle of wine (Ritual Pinot Noir). umm . . . ok. Well I’m sure you can guess which glass is his! I wasn’t in the mood for alcohol and only had a few sips of mine. About 1/2 the bottle is still in the fridge.
I just love sweet tater fries! nom nom nom
