Fatty Acids in Food - Salmon Teriyaki


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Essential fatty acids in food can also help children with dyslexia, ADHD and dyspraxia. Omega-3 fatty acids in a lot of foods, however most of these are plant derived rather than fish oil derived and are in quantities that provide little benefit. It is much better to concetrate on natural sources like oily fish like salmon, tuna and mackerel.
 

Fatty Acids In Food

 

 

That old-wife’s tale, fish is good for the brain may well be true, Oil rich fish like salmon, mackerel and tuna are good brain boosters. This is due to the high levels of omega-3 essential fats which optimise messaging between nerve cells in the brain. Good intakes of fatty acids in food are important for normal brain functioning. Research suggests that a diet rich in omega-3 acids may improve the performance of children who are dyslexic or hyperactive. Eating fatty acids in food like oily fish twice a week also helps to protect us against heart disease and strokes. Interestingly tinned tuna does not contain essential fatty acids.

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Ingredients

80 ml (3fl oz) soy sauce
100 ml (4 fl oz) sake (Japanese rice wine)
50 ml (2fl oz) mirin (sweet Japanese cooking wine)
2 tbsp caster sugar
4 X 150g thick fillets of salmon, skinned
4 tbsp vegetable oil
250g button mushrooms, sliced
200g beansprouts
3 tbsp finely sliced spring onion
200 g basmati rice
 

Method:

Mix the ingredients for the marinade together in a saucepan and stir over a medium heat until the sugar has dissolved. Allow to cool down, then place the salmon in a dish, pour over the marinade and set aside for 10 minutes.

Cook the rice according to the instructions on the packet.

Heat half of the oil in a frying pan or wok and sauté the mushrooms for 2 minutes, then add the beansprouts and spring onions and cook for 2 minutes more.

Meanwhile, drain the salmon reserving the marinade and pat dry . Heat the remaining oil in a frying pan and saute the salmon for about 2 minutes each side or until slightly browned.

Pour away the excess oil from the pan. Alternatively you can cook the salmon on a very hot griddle brushed with a little oil.

Whichever method you choose, after 2 minutes pour a little of the teriyaki marinade over the salmon and continue to cook for a few minutes, basting occasionally.

Simmer the remaining marinade in a small saucepan until thickened.

Divide the vegetables between four plates, place the salmon on top and pour the teriyaki sauce over the fish.

 

Information: 

Suitable for freezing
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