Feeling Down? Well, it’s time to eat up. Researchers have shown that feasting on fatty fish such as salmon, bass, tuna, trout and mackeral can decrease the rate of depression.
It’s a well-known fact that low serotonin levels are linked to increased rates of depression. Even if we’re not clinically depressed, all of us are prone to sagging serotonin levels at some stage, especially on Monday mornings. So to combat the blues, researchers are suggesting we eat more pink – salmon that is. Omega 3’s, a fat found in many fatty fish and also in walnuts and flaxseed, has been shown to boost the mood regulating brain chemical.
In fact, there is a sixty-fold difference in depression rates across countries from the highest (Japan and Taiwan) to the lowest (North America and Europe) omega-3 fat consumption.
Another reason to feel happy about eating fatty fish – it’s also good for your heart. Studies have shown that fatty fish and omega-3 fatty acids help to combat risk factors for a range of heart-related conditions such as lowering levels of triglycerides (fats in the blood), blood pressure, heart rate and heart rate variability.
This salmon recipe is super simple to prepare – my friend Mandy taught it to me. My husband’s a vegetarian, so it’s hard to find fish/meat meals that are easy to prepare for just 1 person – this one’s a snap!
PREPARATION: To make the salsa, dice the tomato, pepper, and onion and place them all in a mixing bowl. Add 1 minced garlic clove, balsamic vinegar, and olive oil. Mix ingredients together, and add salt and pepper to taste.
The salmon: Place the garlic (2 cloves minced), shallots (chopped finely), ginger (shredded), sesame oil, soy sauce, honey, and lemon juice in a mixing bowl, and mix all ingredients together.
Place the fillet of salmon in the bowl and cover the entire piece of fish with the marinade. Cover and place in the fridge for an hour – if you don’t have time, it will still taste delicious if you cook it right away.
* For those of you who are anti-microwave (I know I should be too, but it’s just so damn easy!) – wrap the salmon and marinade in aluminum foil, and put it in the oven on 350 F for around 45 minutes (approx 17 minutes per inch of fish).
Place the salmon and the marinade into a microwave safe container. Cook on high for approx 2 minutes – maybe more or less, depending on how pink you like your fish.
Place a few generous spoonfuls of salsa on top of your fillet, and 2 tablespoons of fresh plain yogurt, and enjoy! For those of you trying be extra fancy pants, garnish with sliced lemon and cilantro.
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