The main reason that fish and fish oils are so important is because they contain two fatty acids that do not occur naturally in any foods other than fish.
These fatty acids are called EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid). Together with ALA (alpha linolenic acid), they are known as omega-3 fatty acids.
They are highest in oily fish such as mackerel, herring, sardine, tuna and salmon.
The average intake of EPA/DHA in the US diet is only 11-20% of the recommended amount.
These two fatty acids from fish oil have been shown in hundreds of studies to be beneficial in a wide spectrum of human health including:
Heart Health
including all types of cardiovascular disease by reducing triglycerides (fat levels) in the blood, reducing VLDL (bad) cholesterol and raising HDL (good) cholesterol, Reducing inflammatory markers, which are now known to be very important in the progression of cardiovascular diseases, and by regulating (smoothing out) the rhythmic beat of the heart.
Arthritis, inflammation and allergy
including rheumatoid arthritis, Crohns disease, seasonal and food allergies, and eczema.
Child Development
both before and after birth. DHA and another fatty acid (arachidonic acid) are essential for the correct development of the fetal brain and mental ability. Neural development and eye function may be adversely affected by inadequate supply. 11% of the weight of the brain is the fatty acid DHA. Supplementing DHA in breast fed or formula fed infants has been shown to increase cognitive function including vocabulary and comprehension in 18 month olds.
Mental alertness, cognitive function and mood
due to the fact that EPA and DHA are the building blocks of neural cells. Those suffering from depression have significantly lower levels of DHA and other omega-3 fatty acids. Populations with higher consumption of fish have lower rates of depression than those with lower consumption. Studies have shown that Alzheimer’s disease in the elderly is more common in people with low blood levels of DHA.
So eat your wild caught fish!! Wild caught fish have a significantly lower levels of metals and other contaminants than farm raised fish. If wild fish is unavailable, or unappealing to you, take a fish oil supplement daily. Be sure you get your oil from a reputable source to ensure purity and high potency. High quality oils are tested for mercury, other heavy metals and PCBs. Consider a fish oil with the addition of the fat soluable vitamins A, D and E.
Since Copper River Salmon is in season right now, I highly recommend splurging and treating yourself to a delicious meal. I made this recipe last night from www.westcoastcooking.com and found it to be outstanding!!
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Grilled Copper River Salmon with Rhubarb and Ginger Chutney
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Very often, West Coast chefs forgo the usual dictums of tradition. Instead of relying on the arsenal of sauces developed over hundreds of years in France and codified a century ago by August Escoffier, we make up our own sauces as the seasons and our own caprice dictate. This can be silly and unfortunate at times, but it can also be revelatory. In one of my fits of regional loyalty, I decided to forgo lemons on my menu because lemons did not grow within a hundred miles of where I lived. To get a tangy counterpoint to rich salmon, I reached instead for the rhubarb growing in my own backyard. Rhubarb, which is in season at the same time as the coveted Copper River kings has a refreshing astringent quality that compliments this rich seafood beautifully. It has become something of a tradition, at least n kitchens upon which I have had some influence to serve rhubarb with Copper River Salmon.
(Serves 4)
For the Rhubarb and Ginger Chutney:
2 stalks rhubarb, chopped, (about 2 cups)
1/2 cup crystallized ginger, chopped
1/4 cup sugar
1/4 cup raspberry vinegar
1 teaspoon salt
For the Salmon:
4 filets of Copper River Salmon, or other king salmon, skin removed
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
2 tablespoons light olive oil or corn oil
1.) To make the chutney, stir the rhubarb, crystallized ginger, raspberry vinegar and salt in a non-reactive (stainless steel or enameled) saucepan over medium-high heat. Cook, stirring until sugar is dissolved and mixture is beginning to boil. Cover, reduce heat to low, and cook 6 to 8 minutes, or until rhubarb is very tender and beginning to disintegrate. Chutney may be served at once or kept, covered and refrigerated, for several days.
2.) To grill the salmon, wipe the grill with a cloth dipped in olive oil, or spray it with an oil mister. Position the grill 4 inches above a bed of the glowing coals and wipe it with an oily cloth. Sprinkle the filets with salt and pepper and rub with oil.
3.) Place the filets, skinned-side up onto the rack and allow them to broil for 5 minutes. If the oil ignites, cool the flames with a little water splashed from a cup or streamed from a squirt gun. With a long spatula, turn the filets once and allow them to broil for 5 minutes more. Transfer to a warm platter or serving plates.
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