Why the delicious superfood salmon is good for you in so many ways.
Intake of salmon has been linked to a lower risk of many diseases – heart disease and arthritis included – but the greatest benefits appear to be for the brain, thanks to the high level of omega-3 fatty acids in this fish. Research published in the Journal of Nutrition shows that women who consume more omega-3s (also found in other fatty fish like sardines) are less likely to be depressed. Another study of more than 1,000 women also found that having high levels of the salmon fat might delay brain ageing.
Aim for at least two servings of salmon a week. Other than your favourite salmon sashimi, try one of these simple recipes shared by our readers. The salmon dishes are delicious – promise!
Recipe by reader Esther Lim: Salmon Bibimbap (serves 2)
Salmon Bibimbap (Photo: Esther Lim)
This high-fibre dish is packed with with folate, B vitamins and potassium, thanks to the vegetables, says Vanessa McNamara, founder of nutrition consultancy The Travelling Dietitian. Also, the sources of protein (salmon and egg) are nutritious, and the choice of rice is low on the glycaemic index.
Prep Time: 30 minutes | Cook Time: 30 minutes
½ cup organic brown rice
½ cup organic mixed grains
1 cup water
Extra light olive oil for frying
1 carrot, julienned
1 brinjal, sliced into 1cm strips
1 stalk broccoli, cut into bite-sized pieces
200g salmon, steamed and sliced
2 tsp gochujang (Korean chilli pepper paste)
2 tsp toasted black sesame seeds
2 tsp toasted white sesame seeds
2 tsp sesame oil
1. Rinse brown rice and mixed grains together, draining twice without soaking. Cook with one cup water till rice turns soft.
2. In non-stick pan, fry each egg with olive oil and set aside. Stir-fry vegetables and set aside.
3. To serve, divide cooked rice into two bowls. Top with vegetables, salmon slices and fried egg. Add one teaspoon gochujang and then sprinkle one teaspoon each of black and white sesame seeds, and drizzle with one teaspoon sesame oil before serving.
Nutrition score per serving
588 calories, 22.3g fat (4.5g saturated), 65.8g carbs, 33.3g protein, 5.6g fibre, 294mg sodium
Next: Recipe for Cajun Spiced Salmon with Mango Tomato Salsa