According to the article on University of Maryland Medical Center's website, omega-3 fatty acids are essential to our body but cannot be manufactured by the body. That's why we need to obtain them from food, these can be found in fish; such as salmon, tuna, and halibut. Omega-3 fatty acids can also be found in nut oils (ok, I get it, but what's the point of eating fish anyway?). These are some important benefits I found:
- Help reduce inflammation
- Help prevent risk of heart disease, cancer, and arthritis
- They appear to be particularly important for cognitive and behavioral function
- If you don't have enough these fatty acids, you might have these symptom; extremely tiredness, poor memory, dry skin, heart problems, mood swings or depression, and poor circulation
Now, you should get the picture and I guess I have to eat fish more! My husband isn't really into fish, but salmon and tuna are exempt! Next time I should tell him "if you want to improve cognitive and behavioral function, you should eat more fish". He would be thinking "what the heck is she talking about - but sounds knowledgeable.." It's magic!
Blacken Smokey Salmon with Blue Cheese Sauce and Couscous
Adapted from Big's Daddy House on Foodnetwork
4 salmon fillets: I prefer farm-raised rather wild caught because it has no skin on
1 tablespoon of black pepper
3 teaspoon of paprika
2 teaspoon of Italian seasoning
1 teaspoon of cayenne pepper for a little kick. This can reduce depending on your heat resistance
2 teaspoon of kosher or sea salt. Don't use table salt. It tastes like shit
1 tablespoon of butter
2 cups of cut broccoli
Extra Virgin Olive Oil
Mix the above ingredients. Rub the salmon with olive oil first then the mixture all over the fillets on both sides. Heat up your skillet and add 1 tablespoon of butter and a little bit of extra virgin olive oil.
Pan-fry the salmon and leave it for 5 mins on each side. Don't forget to flip it! In a meantime, let's get started on the couscous, blue cheese sauce, and broccoli. It's super easy! For broccoli, boil water and salt it, put broccoli in and let them take a bath for about 7 mins. Rinse them off with cold water to make it crisp.
You can broil or grill the salmon too. What ever you prefer. I like to pan-fry as it's fast and easy for indoor cooking in a cold day. When it's done, leave it sit for a minute to let the juice come out
Couscous:Buy a box of your favorite flavor couscous and follow the instruction on the box. Basically, boil 1 1/4 cup of water and add 2 teaspoons of extra virgin olive oil and spice sack. Bring to boil. Turn off the heat. Take it off the heat. Let it sit for 5 mins. When it's done, use a fork to scrape off the couscous.
Blue Cheese Sauce: 1/2 cup
4 oz of blue cheese
8 oz of milk. I usually use soy milk for a health's sake and we only drink soy milk
Black pepper to taste
Heat up the milk in a sauce pan. When it boils, add blue cheese. Wisk it. Add black pepper to taste. Usually it's good by itself but you can add salt if you'd like.
That's it! how easy is that and it doesn't take very long to cook it. You can use this salmon recipe with your choice of salad or put it on a burger!
Source for omega 3 fatty acid: edocblog