There’s nothing fishy about the fact that fish is good for your brain! Oily fish contain something called DHA, an Omega-3 fatty acid which is essential for brain health. The Dietary Guidelines for Americans recommends adults consume at least 8 ounces of seafood per week, or two 4-ounce portions. And besides benefitting your noggin, increased consumption of fish is associated with reduced risk of cardiovascular disease and obesity.
Good choices for fish containing high amounts of Omega-3 include Wild Salmon, Albacore Tuna, Mackerel, Sardines, Herring and Farmed Trout.
And it’s SIGNIFICANTLY better to get your dietary needs from food RATHER than from supplements. So focus on eating FISH rather than taking FISH OIL.
This simple meal is a weekly dinner staple in our house, and should be in yours, too! It’s easy, quick, healthy and delicious. And all you need to make it perfect are three key ingredients.
The first is a quality piece of fish!
Here are a few tips on buying good fish:
- Buy what’s in season!
- Ask your fishmonger what the best choice would be for that day–in other words, which fish is freshest, and which is in season. If you live in the north suburban Chicago area, check out Boston Fish Market’s wholesale fish department. Fantastic fish at fantastic prices.
- For salmon, choose wild, preferably Alaskan and avoid salmon that comes from the Atlantic ocean. Also avoid farmed salmon.
- Other good fish choices include these with lower levels of contaminants: tuna steak, rainbow trout, Pacific halibut, mackerel, cod and herring.
The second important ingredient in this meal is a foolproof seasoning recommended to me by my favorite son, Jake. It’s called Fisherman’s Wharf Herby Lemon Seafood Blend by Urban Accents. I found it at Mariano’s.
And the third important ingredient for my favorite fish dinner is Vegenaise Horseradish Sauce by Follow Your Heart. I bought this at Whole Foods in the refrigerated vegan section. Try dipping your fish in this creamy sauce to add a little decadence to this simple meal.
When making fish, simplicity is key. Don’t fuss over it. Simply brush the fish with olive oil and seasoning. And then cook it. I usually broil my fish for about 5 minutes first to brown it, and then bake it at about 400 degrees for another 5 minutes to finish cooking the inside. The big thing with keeping fish tasty is NOT to overcook it.
Add in a variety of roasted vegetables, a sweet potato and a salad and you’ve got the perfect no-brainer meal to feed your brain.