Health Benefits of Omega-3 Fatty Acids

Omega-3’s are polyunsaturated fatty acids that are usually found in seafood such as albacore tuna, mackerel and salmon. They are also found in the form of alpha-linoleic acid, which converts to omega-3’s in flaxseed oil, soybean oil, canola oil, and walnuts.

Although fish is a great source of Omega 3 fatty acids, you need to be careful what fish you eat and how much of it you eat. Fish like salmon, tuna and mackerel are all rich in Omega 3 fatty acids, but they may also be high in contaminants like mercury and dioxin.

Research suggests that omega-3 fatty acids may also help lower the risk for blocked blood vessels, strokes and heart attacks. There is also evidence that omega-3’s play a positive role in brain cell health-it keeps brain cell membranes healthy and appears to facilitate communication within brain cells.

Recipes

Salmon and Leeks (4 servings)

4 salmon fillets, 6 to 8 ounces each
1 bunch leeks, sliced thin and well washed
Dry white wine
Olive oil
1 bunch chervil or other fresh herb, chopped
Unsalted butter, melted

Directions:
1. Heat oven to 350 degrees. Fold a 24-inch sheet of parchment paper in half, and cut out a heart shape about 3 inches larger than fish fillet. Place fillet near the fold, and place a handful of leeks next to it. Drizzle fish with wine and olive oil, and sprinkle with salt, pepper, and chervil.
2. Brush edges of parchment paper with melted butter, fold paper to enclose fish, and make small overlapping folds to seal the edges, starting at curve of heart. Be sure each fold overlaps the one before it so that there are no gaps. Brush the outside of the package with melted butter. Repeat with rest of fillets.
3. Put packages on a baking sheet, and bake until paper is puffed and brown, about 10 to 15 minutes.

Halibut with Lemon Sauce (4 servings)

Zest of 3 lemons
2 tablespoons sugar
1 tablespoon salt
1/3 cup plus 1 teaspoon freshly squeezed lemon juice
3 tablespoons chopped fresh dill
4 halibut fillets or other firm white fish (8 ounces each)
1 tablespoon olive oil
3 tablespoons butter, cut into thirds

Directions:
1. In a small bowl, combine the lemon zest, sugar, salt, 1 tablespoon lemon juice, and dill. Place fillets in a shallow, nonreactive container. Cover with lemon-dill marinade, and refrigerate 3 hours.
2. Remove fish from container; set marinade aside. Heat a large saute pan coated with olive oil. Saute fillets until golden and cooked through, about 5 minutes per side. Remove from heat; transfer fillets to a platter. Cover with aluminum foil to keep warm.

3. Turn heat to high; add reserved marinade. When it bubbles and browns, add remaining lemon juice. Cook 1 minute. Reduce heat to low. Add butter, swirling pan to melt. Remove pan from heat. Pour sauce over fillets, and serve.