omega 3

How far do some salmon swim to spawn? Find out the answer and other fascinating facts about this fish.

We whipped up this simple little appetizer a few weeks ago on a trip to the beach. We were able to get fresh-caught shrimp from a seafood market and used tomatoes from our own garden. Shrimp is a great source of heart-healthy omega-3 fats and the whole-wheat baguette adds fiber. Enjoy your summer!

Serving size: About 2 slices

Ingredients:
1 tbsp olive oil
2 garlic cloves sliced thin
Whole wheat baguette cut into 1/2 slices
1 4 oz. package goat cheese
1 cup green onions, chopped
1 cup tomato, chopped
1 lb. steamed medium-sized shrimp (26-30), peeled and chilled

Directions:
1. Pre-heat oven to 400 degrees.

2. Heat oil in skillet over medium heat and add garlic. Sauté for five minutes and remove from heat. Brush olive oil and garlic on slices of baguette.

3. Toast baguette slices in the oven for 5 minutes.

4. Layer goat cheese, onion and tomato on baguette slices. Top with two cold shrimp and serve.

Nutrition:
205 calories, 7g of fat (3g saturated, 2g monounsaturated), 7mg cholesterol, 17g carbohydrates, 70mg calcium, 363mg sodium, 20g protein, 2g fiber, 4mg iron

There's more than one fish in the sea. And increasingly today, a lot of those fish are swimming around under the watchful eyes of fish farmers. During a recent trip to Norway, I had the opportunity to visit a salmon farm in the middle of a clear, cold fjord near historic cobble stoned city of Stavanger.

I was there because I wanted to learn more about the risks and benefits of fish raised in captivity; especially since so many people today are asking the question, "Should I buy farm-raised fish?"

The answer: It depends on the farm.

More than 1,000 years ago Polynesian settlers in Hawaii raised fish and shellfish in stone ponds built next to the sea. They fed the fish and managed water quality with moveable gates to allow the flow of the tides.

There's nothing new about fish farming, but the science of aquaculture has come a long way.

Before my trip to the salmon farm, I visited the National Institute of Nutrition and Seafood Research in Bergen. Scientists there conduct research to provide advice on health and safety aspects of wild and farmed seafood and health of the environment.

The institute also focuses on nutrition in the fish feed and in the fish themselves with an eye towards delivering seafood products that optimize nutrition for consumers who eat them.

The connection between feed and fish quality is strong. "We call it 'fish in--fish out'" explained Harald Sveier, a specialist in aquaculture health for the Leroy Seafood Group, "The feed we use can impact the levels of omega 3 fats in the fish as well as other beneficial nutrients such as protein, vitamins and minerals."

Fish oils are mixed into grain-based feed to provide the punch that boosts heart healthy omega 3 content in farm-raised salmon (in some cases, higher than wild salmon). But Sveier predicts a shortage of fish oils in the future with the demand created by increased fish farming,

"That's why we're researching the use of plant based omega 3 oils such as rapeseed oil," he said. "It's still an excellent source."

A key ingredient in growing healthy fish is healthy water. Norwegian regulations require that fish farmers prevent overcrowding for the health of fish and fjord. The concentration of fish per confined area of water is kept at 2 1/2 percent.

Aquaculture technicians on the Leroy platform I visited monitored computer screens that keep track of the oxygenation of the water in each pen and showed an underwater camera view of the salmon swimming around.

"If the fish are happy they will grow faster," says Sveier, "and because we're using these practices today the fish are healthier so we don't have to use antibiotics."

One sizable threat to farm-raised salmon is a tiny sea louse which attaches to the fish's skin and saps its strength. Norwegian fish farming operations, such as Leroy, are fighting back with a natural solution by introducing little fish that eat the sea lice and effectively clean off the salmon.

Salmon from Norway may not be labeled with the country of origin. Often you'll see "Atlantic Salmon" on restaurant menus or on supermarket signs indicating it could be from Norway, Canada or other north Atlantic nations.

But it could also be from Chile, where salmon farming is big business, too. Some chefs and food fans would like to see labels indicating where the farmed salmon come from--and so would fish farmers in Norway.

Related Links:

Farmed vs. Wild: Our Healthy Skeptic tells you which fish is healthier.

Get our corny salmon cakes recipe.

You've probably heard this before: Most Americans don't eat enough seafood. Most fish are loaded with heart-healthy omega 3 fats--which is why experts used to recommend you eat 6 ounces of fatty fish like salmon or shrimp a week.

Even if you're eating 6 ounces, you're not getting enough, according to the new U.S. Dietary Guidelines. Those recommendations call for 8 ounces or about half of what most Americans are eating now.

"Avoiding seafood increases your risk of dying from a heart attack," says Dr. Dariush Mozaffarian, cardiovascular researcher and professor of medicine at the Harvard Medical School. "There is a 10-fold higher risk of sudden death from heart disease. This is mind blowing."

Oily fish such as salmon (both wild and farmed), trout, mackerel, herring, anchovies and sardines are especially beneficial for heart health because of they are excellent sources of omega-3 fats, specifically eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA).

White fish such as cod, halibut and catfish are healthy too, but since they don't contain as much fish oil, you have to eat a lot more. It takes just two 3.5-ounces servings of salmon to average the 250 mg of EPA/DHA recommended per day. You have to eat four servings of halibut or 10 servings of cod.

Two numbers that may shift your interest in salmon and sardines compare fish with drugs.

"If you look at total risk reduction from cardiac death, fish oil consumption lowers risk by 36 percent," Mozaffarian says. "That's comparable to taking statin drugs which lower risk by 35 percent. Omega 3's from fish really should be the first line of treatment in primary prevention of cardiac deaths in the whole population."

If you love seafood, don't stop at eight ounces a week. "You can eat more to get even more benefits," Mozaffarian says.

Fish oil may even be more powerful than obesity. Research reported recently in the European Journal of Nutrition reports found that Eskimos in Alaska, who consume 20 times more fish-based omega 3's than the general US population, seem to be partly protected from the harmful cardiovascular side effects of overweight and obesity.

Research links to the heart are strong; but other associations for Omega 3's and health are just emerging including battling depression, improved immune function, joint health, brain development in children and age related eye health.

"Maybe those snake oil salesmen going from town to town in the old West were actually selling fish oil," Mozaffarian muses, "Their claims of a 'cure all' might not have been totally off base."

But before you reach for a bottle of Omega 3 pills note that eating fish will land you more than just fish oil on a plate. Fish and shellfish (exact amounts depend on species) are excellent sources of other nutrients including protein, vitamin D, vitamin A, vitamin B12, selenium and iodine.

But What About the Mercury?

Pregnant women and young children are advised to limit canned albacore tuna to once a week and to avoid the top four mercury-containing fish: Tilefish, shark, swordfish and king mackerel.

But there's no reason for the general population to avoid any of these fish because of their mercury content. "The benefits far outweigh the risk," Mozaffarian says.

Serving size: 1 fillet; 4 servings

Salmon is a good source of omega-3 fats, which may lower your risk of heart disease. And like other fish, salmon is a good source of protein. This tasty dish is low in calories and salt.

Ingredients:
1 tsp canola oil
1 garlic clove minced
4 3-ounce salmon fillets
1/8 tsp sea salt

BBQ glaze
1/2 cup cider vinegar
2 tsp molasses
1 tbsp dark brown sugar
2 tsp Worchestershire
1 tsp red pepper flakes

4 cups uncooked spinach

Directions:
Heat oil over medium heat. Add garlic and saute until just turning brown. Add salmon fillets, sprinkle with sea salt and cook on each side for about 3 minutes.

Remove from heat.

In the same skillet, add remaining ingredients through pepper flakes and heat until simmering.

Serve salmon over spinach with a tablespoon of sauce on top.

Nutrition:
150 calories, 1g fat (0g saturated), 65mg sodium, 33g carbohydrate, 2g fiber, 4g protein, 10% vitamin A, 30% vitamin C, 10% calcium
Nutrition: 227 calories, 13g fat (3 saturated, 4 monounsaturated, 4g polyunsaturated) 47mg cholesterol, 8g carbohydrate, 54mg calcium, 161mg sodium, 18g protein, 1g fiber, 2mg iron

Servings: 4 (About 4 ounces)

Here's a simple, tasty fish dish that has become a favorite in our household. Wild caught Pacific flounder is a good source of healthy omega-3 fats and is considered a good alternative by Seafood Watch.

Artichokes are loaded with potassium, which is essential for the proper function of our cells, tissues and organs. They're also a good source of vitamin C, folate and magnesium. And artichokes are a great source of fiber. One medium artichoke has 10.3 grams of fiber, more than a cup full of prunes!

Ingredients:
Canola oil
1 Garlic chopped
2 Flounder filets (about 16 ounces)
1 Tbsp. Balsamic vinegar
Pepper to taste
1/2 cup pitted black olives
1 9-oz package frozen artichokes*
1/2 Cup Feta
2 Cups cooked barley
Orange slices for garnish

Directions:
1. Over medium-low heat, sauté garlic in oil.

2. Add filets, sprinkle with salt and balsamic vinegar. Cook for three minutes. Flip fillets and add olives and artichoke hearts. Cook for five more minutes.

3. Remove from heat. Add feta. Serve on barley with a slice of orange.

* Canned artichokes maybe easier for you to find, but avoid seasoned artichokes because they can be high in sodium.

Nutrition: 329 calories, 11g fat (4g saturated, 5g monounsaturated fat, 2g polyunsaturated fat), 72mg cholesterol, 30g carbohydrates, 457mg sodium, 28g protein, 6g fiber, 2mg iron

Did you know the term "extra light" on an olive oil bottle has nothing to do with fat or calories? Find out what it means and other interesting facts about olive oil.

Servings: 4

Grits aren't just a Southern breakfast food anymore. This healthy dish is perfect for dinner, lunch or breakfast.

Shrimp are a good source of heart-healthy omega-3 fats and asparagus is an excellent source of folacin, a B vitamin which helps in the duplication of cells for growth and repair of the body.

Ingredients
1 cup grits
4 cups water
1 tbsp canola oil
1/4 tsp sea salt
1/2 cup shredded Swiss cheese
1/4 tsp cayenne pepper
1 tbsp canola oil
one bunch asparagus, chopped
1 clove garlic thinly sliced
1/2 pound shrimp, shelled
1/4 tsp cumin seeds
Pepper to taste
1 tomato, diced
1/4 cup scallions, chopped

Instructions
1. Preheat oven to 325 degrees. Coat a glass casserole dish with cooking spray.

2. Bring water, canola oil and sea salt to boil. Add grits and cayenne and reduce heat to medium. Stir constantly. As water simmers off, add cheese and continue stirring until it blends with grits.

3. Pour grits into casserole dish and put into oven for 50 minutes.

4. While grits bake, heat oil over medium heat. Add asparagus and garlic. Sauté for 5 minutes. Add cumin, pepper and shrimp. Cook shrimp until pink on both sides.

Nutrition:
Calories 346, total fat 12g, (saturated 3g, mono 6g, poly 3g), cholesterol 98mg, carbohydrates 38g, calcium 169, sodium 255mg, protein 21g, fiber 4g, iron 5mg

How often should you have your cholesterol checked? What should your ideal LDL cholesterol level be? Take our Everwell Challenge and get the answers.

Makes 6 servings; serving size two tacos

Taco filling is typically made with ground meat but it doesn't have to be. For this shrimp taco recipe, we combine the convenience of frozen shrimp with the usual taco seasonings—chili powder, cumin, garlic, and salsa, and then toss in some unlikely ingredients: black beans and crushed pineapple.

The result is a slightly sweet, fiber-filled dinner that's sure to make everyone smile! If you have young children and they happen to be missing a few front teeth, you may want to switch from crunchy taco shells to soft flour or corn tortillas.

Ingredients:
12 taco shells
1 tablespoon canola oil
1 pound frozen small cooked shrimp, thawed
1 teaspoon ground cumin
1 teaspoon chili powder
1/2 teaspoon garlic powder
15-ounce can black beans, drained and rinsed
1½ cups frozen corn kernels, thawed
8-ounce can crushed pineapple, drained
1/2 cup salsa
1 cup shredded reduced-fat Cheddar cheese
Kosher salt and freshly ground black pepper

Optional toppings: Diced avocado, chopped tomato, light sour cream, shredded lettuce

Instructions:
1. Preheat the oven to 350°F. Bake the taco shells according to package directions and set aside.

2. While the shells are baking, heat the oil in a large nonstick skillet over medium-high heat. Add the shrimp, cumin, chili powder, and garlic powder and cook until the shrimp are warmed through, about 1 minute (if using fresh shrimp, cook an additional 2 to 3 minutes).

3. Stir in the beans, corn, pineapple, and salsa and heat through, about 2 minutes. Add the cheese and heat until melted. Season with salt and pepper to taste.

4. Using a slotted spoon to remove any excess liquid, place a generous 1/2 cup of the shrimp mixture into each taco shell. Serve with optional toppings.

Nutrition Information:
380 calories, 13g fat (3g saturated, 0.5g omega-3), 540mg sodium, 41g carbohydrate, 6g fiber, 27g protein, 10% vitamin A, 15% vitamin C, 20% calcium, 20% iron

This recipe is from the new book No Whine with Dinner by Liz Weiss and Janice Newell Bissex. Order your copy today.

You probably know that eating a healthier diet can help you lose weight and keep cholesterol in check. But did you know choosing the right foods can also help your skin? Just as calcium is critical in bone health, other nutrients play a crucial role in the health of your skin, hair and nails—and those nutrients may even help you look younger.

Skin cells need certain nutrients to repair and regenerate. This is also true for healthy hair and nails. And that's where the foods you put on your plate come in. Here are nine nutrition secrets that can help you look and feel younger.

Antioxidants including vitamin C, vitamin E and vitamin A are substances that protect against the breaking down of cells in the body, including the skin. The best protection is an array of antioxidants, from brightly colored fruits and vegetables. Add dark green leafy vegetables, broccoli, blueberries, cantaloupe, pink grapefruit, red peppers, carrots, sweet potatoes, squash, plums, prunes, purple grapes, beets and tomatoes to your weekly menu.

Vitamin C is essential for the formation of collagen, the spongy stuff that keeps skin plump and wrinkle-free. You can find vitamin C in citrus fruits, red peppers, dark green leafy vegetables, tomatoes, strawberries and kiwi fruit.

Beta Carotene is critical for skin health, too. In the body, it converts to vitamin A and is involved in the growth and repair of skin cells and may protect against sun damage. Note: Vitamin A supplements in high doses can be toxic so go for carrots, pumpkin, mangos, sweet potatoes and other orange colored foods.

Vitamin E helps protect healthy cells and guards against sun damage, too. Wheat germ, fortified cereals, nuts and seeds have vitamin E. There's even some research that suggests Vitamin E can join forces with Vitamin C for an extra boost of anti-aging skin protection. So how about a glass of orange juice with a handful of almonds for an afternoon snack to nourish your skin?

Healthy fats such as omega-3 fats found in salmon, flaxseed and walnuts and the mono-unsaturated oils found in olive oil, canola oil, avocados and nut butters are heart healthy and help keep skin moisturized from the inside out.

Beauty on the half-shell? Oysters are a great source of the mineral zinc which is involved in wound healing and the formation of new collagen. Rather have sushi? The mineral selenium found in tuna and crab may help delay aging by reducing sun damage and protecting skin's elasticity. Selenium is also found in grass-fed beef and buffalo.

Finally, think about what you drink: Overdoing it at the bar—even the coffee bar—can show on your face. Avoid excess alcohol and caffeine which can dry and dehydrate your skin, robbing the cells of needed water, and causing fine lines to be more visible. And be sure to drink plenty of water throughout the day and eat water-rich foods such as fruits and vegetables. This helps keep your skin hydrated and looking its best.

Want to get more heart-healthy fish into your children’s diets? This almond-encrusted tilapia recipe is kid-friendly and a healthy alternative to frozen fish sticks.

Want to make this at home? Download this recipe now. (PDF)

Heavy seafood sauces can easily drown a heart-healthy fish dish in extra calories and fat. Here's a tasty and healthy avocado-based from Registered Dietitian Liz Weiss.

Want to make this at home? Download the recipe now. (PDF)

This reduced fat cupcake recipe hides a secret nutrition ingredient: Carrots. It's tasty and loaded with vitamin A, and your kids will never know it has veggies in it.

Want to make this at home? Download the recipe now. (PDF)

Are nuts really as healthful as they're cracked up to be? Our healthy skeptic investigates.

From fish to nuts, the list of foods that contain heart-healthy omega-3s is long—and there's something on it for every taste.

Is wild salmon better for you than farm-raised fish? Our Healthy Skeptic separates facts from fears about salmon and other farmed seafood.

Bored with your breakfast? This low-sugar homemade toasted granola recipe is healthier and tastier than a lot of salty store bought options.

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This quick and tasty salmon cake recipe is loaded with heart-healthy omega-3 fats. Plus, it's a great way to get an extra serving of seafood tonight.

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Eating food rich in healthy fats like omega 3s can improve your cholesterol levels.

Registered dietitian Liz Weiss substitutes turkey for beef, lowering the fat in this healthy spaghetti and meatball recipe. She also amps up the nutrition with garden vegetables and a dash of heart-healthy omega-3 fats.

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This healthy, high-fiber breakfast bar recipe is rich on flavor but low in calories and bad fats. Plus, the added nuts contain heart-healthy omega-3 fats.

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This lightened apple butterscotch cake recipe is lower calorie than its classic counterpart and features flaxseed meal, a great source of extra fiber and heart-healthy omega-3 fatty acids.

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