Salmon in Parchment
Prep time: 5 min for a 1-2 servings. Cook time: 30 min.
Make sure to use wild fish as farmed has high levels of mercury.
Fish provides omega-3 fatty acids which are essential; meaning the body cannot make them. They can improve cardiovascular health (5), give rise to anti-inflammatory factors (6), and are necessary, along with other healthy lipid profiles, for healthy birth weight (7) as well as are important for cognitive function.
More science for the Scientists:
Fish is a great source of omega-3 fatty acids which lead to the production of eicosapentaenoic acid (EPA). Through elongation(s) and desaturation EPA is made into DHA. DHA is also already made by the fish and can also be obtained (harvested) through the microalgae that the fish eat for vegetarians who need supplementation. DHA is crucial for neuronal health as well as the vision. It is also necessary for normal fetal development. The International Society for the Study of Fatty Acids and Lipids recommends 300 mg/day of DHA for pregnant and lactating women.
Arachodonic acid (AA) combined with DHA can contribute to visual and mental development in childhood (1). Supplementation in early childhood has even been shown to have sustained effects past time of supplementation (2-4). AA comes from linoleic acid (meaning from olives (oleic)) and is a wide variety of foods do deficiency is not a concern. The highest amounts of linoleum acids are found in evening primrose oil. Taking evening primrose oil is supposed to decrease inflammation (8).
Adapt this recipe to the amount your cooking. I made this recipe in five minutes, which makes it a really quick.
1 piece of salmon
1 T Apple cider vinegar (Braggs, raw)
I T dried basil
1/2 zucchini cut into matchsticks
Preheat oven to 300 degrees F. Place zucchini slices on parchment. Place salmon on top and drizzle with apple cider vinegar, sprinkle on salt and basil. Fold parchment into an envelop, folding corners into a triangle and tucking under. Place in oven for 30 min.
Fish will be tender and medium rare. The lower oven temperature prevents cross linking of the proteins.
As a side dish take two pieces of kale and massage with olive oil, sprinkle with a crushed piece of garlic.
1. Birch EE, Garfield S, Hoffman DR, Uauy R, Birch DG. A randomized controlled trial of early dietary supply of long-chain polyunsaturated fatty acids and mental development in term infants. Dev Med Child Neurol 2000;42:174–81
2. Forsyth JS, Willatts P, Agostoni C, Bissenden J, Casaer P, Boehm G. Long chain polyunsaturated fatty acid supplementation in infant formula and blood pressure in later childhood: follow up of a randomised controlled trial. BMJ 2003;326:953