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Sunday, May 1, 2011

Healthy Eats Monday: Parmesan-Baked Salmon

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The main health benefit of this Healthy Eats salmon dish is that it is an excellent source of good fat, or Omega-3 Fatty Acids.

Omega-3 fatty acids definitely live up to the hype. Here are a few benefits that may peak your interest. This good fat has been known to:

*Speed up metabolism

*Lower blood sugar

*Prevent macular degeneration

*Shiny hair, bright eyes, and healthy skin

*Help symptoms of depression, ADHD, and joint pain

*Protect us from an array of illnesses, including Alzheimers

*Help symptoms of vascular health, such as vericose veins.

*Reduce risk of heart disease and stroke

Although taking a fish oil capsule can be a good second choice to eating your omega-3 fatty acids, the original source or whole food is always going to be easier for the body to absorb and is always the best choice.

The dietary recommendation for fish is 2 servings each week. Up to 12 ounces each week is safe for pregnant women and children.

Other than fish, omega-3 fatty acids are found in: canola oil, olive oil, canola oil, kidney beans, flax seed, soybeans, and walnuts.

We love salmon, but I am always looking for new ways to enjoy it. Here's a recipe we love.

Preheat oven to 400 degrees. Start out with 4 salmon steaks. I buy mine at Sams. They even have the wild kind.

Mix 3 tbsp. low-fat mayonnaise and 2 tbsp. Parmesan (not the grated kind). Add 1/8 tsp. ground red pepper.

Place salmon in a foil-lined shallow baking pan. Drizzle evently with fresh lemon. I love lemon so I use a lot.
With a butter knife (or "shiny" knife, as the in-laws call it...hehe), spread the cheese mixture on salmon. Sprinkle each steak with Panko (Japanese bread crumbs). I love Panko!

Bake 15-20 minutes, or until salmon flakes evenly with a fork.

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