Dr. Bill Sears says that salmon is the cleanest and safest fish to eat to ensure we're consuming our Omega 3s. Our body cannot make Omega 3 on its own. We must get it from outside sources. Omega 3s are found in marine and plant sources. If we are to consume from marine sources, we should know which fish is lower in mercury. For salmon, Dr. Sears says that it should always be cold water fish that has been wild caught (just say no to farm raised!). Dr Sears orders from Vital Choice.
Per Nordic Naturals, the following types of fish are low in mercury: artic cod, anchovies, butterfish, catfish, clam, crab (domestic), crawfish/crayfish, croaker (Atlantic), flounder, haddock, hake, herring, mackerel (N. Atlantic , perche (ocean), salmon sardine, scallop, shad, shrimp, sole (Pacific), squid (calimari), tilapia, trout, and white fish / whiting.
Please see my blog post on the importance of Omegas 3s - the L.E.A.N. way!
Tonight I served mashed real potatoes with skins on, spinach pesto balls, and baked salmon. The recipe for the spinach balls can be found here and the mashed potatoes are made with real butter, milk, sea salt and cracked black pepper. I redid my spinach pesto balls after this version came out too crunchy. It's imperative that you don't let them overcook. Be sure to visit my recipe for the how-to.
The recipe for the salmon is on this post.
4 two ounce cold water, wild caught salmon filets
1/2 cup diced tomatoes
2 tbs of real butter, melted
1/2 tsp basil
1/2 tsp minced garlic
1/4 cup veggie broth (you can make it yourself here)
1/4 cup lemon juice
1/4 tsp of Himalayan pink salt
1/4 tsp cracked black pepper
Heat oven to 400 degrees.
1. Prepare 4 foil packets. Fold and pinch the sides to make a small boat. Season filets with salt and pepper. Place one filet in each foil packet.
2. In a bowl, mix butter, basil, garlic, and broth. Let flavors meld for a few minutes. Divide this mixture over the fish in the foil packets.
3. Sprinkle the diced tomatoes over the fish then add a squeeze of lemon juice per packet.
4. Seal the packets.
5. Bake foil packets for 20 minutes or until fish flakes with a fork.
6. Remove from oven and wait a few moments before opening foil packets due to the trapped steam. Caution: It will be hot. Buon Appetito!