Tag Archives: salmon

People with higher levels of Omega-3 have lower risk of dying

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A 16-year-old study of older adults  has revealed that those with higher blood levels of omega-3 polyunsaturated acids had a lower risk of dying.

Smoked Salmon

Omega-3 fatty acids are abundant in oily fish, such as salmon, sardines and mackerel, have already  been linked to a number of health benefits, including a lower risk of cardiovascular disease.

The study included 2,692 US men and women aged 65 years or older who took part in the Cardiovascular Health Study between 1989 and 1993.

Researchers questioned them about their eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA) intake. Blood samples obtained during 1992-1993 were also analysed for plasma phospholipid EPA, DHA and docosapentaenoic acid (DPA).

Over sixteen years of follow-up, 1,625 deaths occurred, including 359 caused by coronary heart disease (CHD) and 130 resulting from stroke. But the men and women whose total omega-3 fatty acids were among the top one-fifth of participants had a 27% lower risk of dying than those whose levels were among the lowest fifth.

When omega-3 fatty acids were individually analysed, those among the top fifth of EPA, DPA and DHA levels were found to have a 17%, 23% and 20% lower risk. The risk of dying of heart disease was 35% less among those whose total omega-3 levels were highest, and arrhythmic cardiac deaths were lowered by 48%. On average, having an omega-3 fatty acid level among the top fifth conferred 2.2 extra years of life in comparison with whose level was lowest.

When the relationship between omega-3 fatty acid intake and plasma levels was examined, the largest effect was seen with an intake of up to 400 milligrams per day.

Research lead author, Professor Dariush Mozaffarian, of the Harvard School of Public Health said: “The findings suggest that the biggest bang-for-your-buck is for going from no intake to modest intake, or about two servings of fatty fish per week. They support the importance of adequate blood omega-3 levels for cardiovascular health, and suggest that later in life these benefits could actually extend the years of remaining life.”

Crispy Salmon with Marinated Crudités

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Crispy Salmon with  Marinated Crudités

 

FB-Salmon-w-Marinated-Crudites_p [640x480].jpgServes 4
Preparation time: 10-15 minutes + 1 hour marinating
Cooking time: 4-6 minutes

100g/4oz fennel
100g/4oz tomatoes
100g/4oz celery
100g/4oz salad onions, trimmed
50g/2oz flat leaf parsley
100g/4oz carrots, peeled
100g/4oz red radishes
50ml/3 tbsp Extra Virgin Olive Oil
Juice of 2 lemons
4 salmon steaks
Salt and freshly ground black pepper
To garnish:
Lemon wedges
Sprigs of dill

Method:
1. Thinly slice the vegetables and chop up the herbs. Place them into a large bowl with 2 tbsp olive oil, lemon juice and seasoning. Allow to marinate for 1 hour.
2. Heat the remaining olive oil and pan-fry the salmon steaks on high heat for about 2-6 minutes each side or until crispy brown.
3. Put the salmon onto 4 hot serving plates served with the marinated vegetables.
4. Garnish with lemon wedges and sprigs of dill.

Cook’s Tip:
Replace the salmon with cod steaks or other seasonal fish.

Recipe of the day – Aromatic Salmon and Leek Parcels by Filipo Berio

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This dish takes only a few minutes but its low calorie, delicious and packed with anti-aging nutrients.

Aromatic Salmon and Leek Parcels

These can be served hot, straight from the barbecue, or do as the eastern Mediterraneans do, which is just as delicious, and let them cool in their packages and then serve them cold.

Serves 4

Preparation time: 10 minutes
Cooking time: 15 minutes

2 medium leeks, trimmed
4 salmon fillets, skinned, about 175g (6oz) each
6 tbsp Filippo Berio Olive Oil
3 tbsp chopped coriander
1 teaspoon medium hot curry powder
2 tbsp lemon juice
Salt, freshly ground black pepper
4 stems of cherry tomatoes on the vine

Method:

1. Thinly slice the leeks, place in a large sieve and rinse under cold water to remove any grit. Drain well.

2. Cut out 4 large squares of heavy-duty foil, grease lightly with a little oil, and
then divide the leeks, placing in the centre of piece of foil. Scatter half of the coriander over. Place a salmon fillet on top of each, season.

3. Mix together the remaining oil, curry powder and lemon juice and pour some over each steak, allowing it to drizzle over the fish onto the bed of leeks. Season with salt and freshly ground black pepper, then fold the foil over and seal the packages.

4. Put the packages on the grilling rack of a preheated barbecue and cook for 15 minutes. Halfway, place the stems of vine tomatoes on the barbecue and cook alongside the salmon (cooking time will depend on the temperature of barbecue and whether the barbecue is used open, which will take slightly longer than with a lid). To cook the salmon parcels in the oven, heat the oven to 200C/400F/gas mark 8. Place the parcels on a baking tray and cook for 15 minutes. Unwrap one parcel and test the fish is cooked using the point of a knife.

5. Remove the packages and either serve immediately, in or out of the foil. Scatter the remaining chopped coriander over the fish and serve with the tomatoes to accompany. Alternatively, allow to cool, then remove the wrappings and serve cold.

Try these tasty diet recipes from Canderel

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Sugar substitute recipes don’t have to be boring – Canderel shows you how.

Spiced Fruity Glazed Duck Breasts
Serves: 4
Preparation Time: 10 minutes
Cooking Time: 15-20 minutes

Ingredients:
For the meat:
4 duck breasts
2 teaspoons black peppercorns
1 teaspoon rock salt
1 teaspoon coriander seeds
½ teaspoon ground all spice
Pinch of ground cinnamon

For the sauce:
2 tablespoons granular Canderel
150ml red wine or port
1 orange
75g fresh or frozen cranberries
2 tablespoons cranberry jelly

Per portion with calculation based on recipe making 4 portions
Energy 875kJ /208kcal
Fat 8 g

Method:

Grind the spices (black peppercorns, rock salt, coriander seeds, ground all spice and ground cinnamon) in a pestle and mortar or small food mill.
Make 4 to 5 slits into the skin of the duck breasts and rub the spices all over.
Heat a large griddle or frying pan and cook the duck breasts skin side down for 4-5 minutes, then draining off any excess fat, turn the breasts and cook for a further 4-5 minutes according to thickness, allow a little longer if you like the meat well cooked. Allow to rest in a warm place for 2-3 minutes.

Meanwhile to make the sauce, add Canderel, wine, zest and juice of orange, cranberries and cranberry jelly to saucepan and simmer for 10 minutes until thickened and syrupy.

Slice the duck breasts diagonally and serve with red cabbage (see next recipe) on a bed of sweet potato mash drizzled with the sauce.

Teriyaki Salmon

Serves 4

Preparation time:
10 minutes + marinating & cooking

Ingredients
4 Salmon Fillets

For the Marinade:
160ml Japanese Soy Sauce
160ml Mirin
30ml Sake
2 tbsp Granular Canderel

Method
Place the salmon in the teriyaki marinade for 10 minutes. Turn occasionally. Drain salmon, reserve the marinade.
Cook the salmon in a heated oiled pan, brushing occasionally with the marinade, until cooked as desired.
Bring the reserved marinade to a boil in a small pan. Reduce heat & simmer until the sauce thickens slightly. Add Canderel once heated.

Serve salmon with pak choy, noodles & a drizzle of teriyaki sauce.

Alternatively substitute the salmon for chicken breast or strips of sirloin beef.

Teriyaki Style Salmon Fillet
(Canderel Recipe)

Nutrition
Analysis Unit Per 100g Per portion
(209g)
Energy Kcal 138 288
kJ 576 1203
Protein g 11.2 23.4
Fat g 6.9 14.4
Carbs g 2.6 5.4
Sugar g 2.4 5.0

Thai chicken and sweet potato curry

Serves: 4
Preparation: 15 minutes
Cooking: 25-30 minutes

Ingredients
2 Stalks lemongrass
50g Butter
6 Shallots, thinly sliced
3 Garlic cloves, crushed
4 Skinless chicken breasts, cut into thick strips
2.5cm Piece of ginger, grated
1 Large sweet potato, cut into chunks
400ml Can coconut milk
150ml Chicken stock
2 tbsp Granular Canderel
1-2 tbsp Thai red curry paste
1 tbsp Fish sauce
1 tbsp Light soy sauce
100g Mangetout, shredded
Fresh coriander, to serve

Method
Remove the tough outer leaves from the lemongrass and discard. Bash the
stalks with a rolling pin to flatten slightly, then very finely chop.

Melt the butter in a large frying pan or wok. Add the shallots, garlic
and chicken and stir-fry over a high heat for 3-4 minutes until the
chicken is browned. Add chopped lemongrass and the remaining ingredients (except the mangetout and coriander) and bring to the boil.
Reduce the heat to a simmer for 15 minutes.

Sprinkle over the mangetout and simmer for a further 5 minutes or until the sweet potatoes are tender.

Season to taste and serve with steamed jasmine rice and sprinkle with
fresh coriander leaves.

Nutritional values per 100g
Fat: 4.9g
Carbohydrate: 6.1g
Calories: 95kcal

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