Most people fail to incorporate fish into their diets because they make up excuses. They either don’t like the smell of fish or they don’t want to learn how to cook or flavor fish. People, reconsider! I personally strive to eat fish two-three times a week. That’s why, at least once a week, I have religiously had salmon for dinner every single Tuesday night for the past few years. Most of the time there is left over salmon the following day; I typically use it to create a salad, bowl, or sandwich. Here’s why you should skip Taco Tuesday and join me for Salmon Tuesday instead.
Why is Fish Important for Your Diet?
Fish is a very important part of a stable and healthy diet. Fish and other seafood are the major sources of healthy omega-3 fats and are also rich in other nutrients such as vitamin D. Seafood is high in muscle-building protein, and low in harmful saturated fat. According to Harvard’s School of Public Health, “Eating approximately one to two 3-ounce servings of fish a week such as salmon reduces the risk of dying from heart disease by 36 percent.” The American Heart Association recommends 2-3 servings of fish per week. Based off of both of these credible and reliable sources, one can conclude that eating fish is good for the heart and blood vessels.
Why is Salmon Heathy?
Specifically, salmon is healthy because it supplies iron, zinc, niacin, vitamin B6 and vitamin B12. It’s also chock full of omega-3s, which is a type of fat that makes your blood less likely to form clots that may cause heart attacks. According to Mayo Clinic, “Omega-3s may also protect against irregular heartbeats that may cause sudden cardiac death, and they help decrease triglyceride levels, decrease the growth of artery-clogging plaques, lower blood pressure and reduce the risk of stroke.” The health benefits of fish are endless; it’s low in saturated fat, full of vitamins, and packed with protein.
Wild Salmon vs. Farm Raised
Many people don’t know about the differences between wild salmon and farm raised salmon, so I’m here to tell you the facts. The Washington State Department of Health concluded that wild salmon has a higher risk of mercury and farm raised salmon has a higher risk of contamination and PCBs. They concluded that wild salmon is the preferred choice (even though it costs more), however farm raised is a decent alternative.
Typical Ways to Prepare Salmon
My family typically prepares salmon by oven broiling it in either barbecue sauce or olive oil and Italian seasoning. When the weather is nice, we tend to grill the fish outside, which is definitely my favorite. Next Tuesday, I will try this baked lemon and herb salmon to change things up.
Meals With Salmon
Some meals to make with salmon include salmon with a vegetable and brown rice (or any grain), a salad with a piece of salmon on top, a salmon sandwich, salmon inside of a pita, and more. Those are just some of my favorite ways to either prepare salmon for dinner or to use up salmon the following day.
Now, are you ready to skip Taco Tuesday and join me for Salmon Tuesday? Get on board with incorporating fish, especially salmon, into your diet to reap the health benefits. Join the movement #salmontuesday.