Being a cold water fish, salmon is pretty oily so you get a good dose of omega 3 fatty acids. The Heart Foundation recommends that ALL healthy adults consume 500 mg of omega 3 every day by eating 2-3 serves of oily fish a week. For people at risk of heart disease, they recommend doubling the intake to 1000 mg a day. Fish contain different levels of omega 3. To ensure you are consuming 500 mg/day or 3500 mg/week, you must eat the right fish and the right quantity of fish. For example, the following weekly plan will provide the recommended amount of omega 3 for a healthy adult:
So you can see, it’s fairly easy to get omega 3 from marine sources as long as you eat the right amount and type of fish. If you ate a fish like barramundi, you would have to consume a whopping 450 g just to get 500 mg of omega 3. I’m not saying don’t eat barramundi (yum), just be aware that different types of fish possess different levels of omega 3. You can read more about how to get your recommended intake of omega 3 here.
Back to the recipe, this makes enough mix for about 2-3 pieces of fish…
- 2-3 pieces of salmon or trout
- 1 tsp coriander seeds
- 1 tsp fennel seeds
- 1 tsp cumin seeds
- 1 tsp chili flakes
- 1 tsp of paprika
- 1 tsp ground ginger
- Salt and pepper
In a pestle and mortar, grind up the coriander, fennel and cumin seeds and mix with the other spices. Cover the fish pieces and barbeque.
Omega 3. www.heartfoundation.org.au
Jukic, K. Fish and Seafood. School of Molecular Biosciences, University of Sydney