Franziska Spritzler, RD, CDE is a registered dietitian and clinical diabetes educator with expertise in using carbohydrate-restricted dietary therapy for diabetes and obesity as well as other conditions. She began her blog The Low Carb Dietitian in the hopes of providing people with accurate & useful information so they could improve their overall health and well-being through good nutrition. I’m so glad that she decided to share a recipe from her new book The Low Carb Dietitian’s Guide to Health and Beauty. Make sure to check her out on her Instagram, Facebook, Twitter & Blog for more information.

Fatty Fish: Benefits for Our Health and Our Looks

The positive effects of eicosapentaenoic acid (EPA) and docosohexaenoic acid (DHA) on heart health, mood, and inflammation have received a lot of attention in the media and were the basis for the “Eat Fish Twice a Week” campaign that began back in 1989.

Sardines and herring have very high levels of these omega-3 polyunsaturated fatty acids (PUFAs) and the lowest levels of mercury due to their small size. Larger fish accumulate considerably more mercury in their fat stores as a result of living longer and eating many fish over their lifetime. But what if you don’t like sardines and herring? These fish do have an undeniably strong taste. Fortunately, salmon is also an excellent source of omega 3 PUFAs (particularly wild Alaskan sockeye salmon) with low mercury content, and all seafood contains at least a small amount of DHA and EPA.

While it’s true that flaxseed and chia seeds are a good source of an omega-3 fat called alpha-linolenic acid (ALA), this is a short-chain fatty acid that doesn’t have the same properties as the long-chain fats EPA and DHA. Although the body can convert ALA to EPA and DHA, it’s a very inefficient process that declines with age. In order to get the many benefits of long-chain omega-3 fats, I recommend eating fatty fish several times a week.

More good news: Fatty fish is not only healthy for our brain, heart, and GI health but can actually help improve our appearance as well.

Potential health & beauty benefits:

1. Reduced risk of heart attack and cardiovascular disease
2. Improvement in bipolar disorder and other forms of depression
3. Reduced frequency and size of colonic polyps
4. Protection against the effects of sun exposure
5. Improvement in moderate to severe acne with regular intake
6. May reduce inflammation and counteract signs of aging

Recommended amount to consume on a weekly basis: 12-16 oz (340-450 grams)

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Recipe: Salmon with Basil Cream Sauce

Number of Servings: 4

Ingredients:

For salmon:

• 4 salmon filets (6 oz each)
• ¼ cup olive oil
• 1 Tbsp lemon juice
• Sea salt and fresh ground black pepper to taste

 

For cream sauce:

• 10 fresh basil leaves
• 1/3 cup dry white wine
• 2 cloves garlic
• ½ cup heavy cream
• 1 Tbsp fresh lemon juice
• 2 Tbsp unsalted butter
• Sea salt and fresh ground Black Pepper to taste

 

Directions:

Preheat grill to high. Rinse salmon under cold water, drain, and blot dry. Brush salmon on both sides with olive oil. Season with lemon juice, salt and pepper.

Combine basil, wine and garlic in a blender and process until a smooth puree forms. Transfer to a small heavy saucepan. Stir in cream. Bring to a simmer over medium heat, taking care not to let cream boil over. Stir frequently for 10-15 minutes, until sauce is reduced by half. Add butter and lemon juice, continuing to stir.

Once the butter is incorporated into the cream mixture, remove from heat and season with salt and pepper. Cover and keep warm.

Grill salmon until it just starts to fully flake. Remove from heat. Spoon sauce over salmon and serve.

Nutrition information per serving:

Calories: 550

Total Fat: 45 grams

Saturated Fat: 15 grams

Protein: 37 grams

Total Carbohydrates: 1 gram

Fiber: 0 grams

Net Carbohydrates: 1 gram

 

References:

1. Breslow JL. N-3 fatty acids and cardiovascular disease. Am J Clin Nutr. 2006 Jn;83(6 Suppl):14772-1482S
2. Grosso G et al. Role of omega-3 fatty acids in the treatment of depressive disorders: a comprehensive meta-analysis of randomized clinical trials. Malaga G, ed. PLoS ONE. 2014;9(5)
3. Hull, MA. Omega-3 polyunsaturated fatty acids. Best Pract Res Clin Gastroenterol. 2011 Aug 25(4-5);547-54
4. Pilkington SM, et al. Omega-3 polyunsaturated fatty acids: photoprotective macronutrients. Exp Dermatol. 2011 Jul;20(7):537-43.
5. Latreille J, et al. Association between dietary intake of n-3 polyunsaturated fatty acids and severity of skin photoaging in a middle-aged Caucasian population. J Dermatol Sci. 2013 Dec;72(3):233-9
6. Khavef G, et al. Effects of fish oil supplementation on inflammatory acne. Lipids Health Dis. 2012 Dec 3:11:165.
7. Boelsma E, et al. Nutritional skin care: health effects of micronutrients and fatty acids. Am J Clin Nutr. 2001 May;73(5):853-64