Grilled Salmon
Salmon is a not only has a wonderful flavour and texture, it’s packed with nutrients that are: good for your skin, enhance brain function, protective of your heart and cardiovascular system, it’s high in protein, and can fight inflammation – which is the primary cause of ageing.
Salmon is high in the omega 3 fats DHA and EPA. These fats are essential – meaning that our bodies cannot make them and we need to get them from food (although we can derive them from other omega 3 fatty acids we get from food, however not in sufficient quantity). These two fatty acids have been shown in studies to decrease inflammation in the body, reduce the risk of cancer and cardiovascular disease, and enhance mood, behaviour and concentration.
The fats found in salmon, along with the antioxidant astaxanthin, and the high-quality protein found in salmon, together benefit skin health, and can help prevent muscle-loss after weight loss and during the ageing process. In one study, people with sun-damaged skin who were given a combination of 2 mg of astaxanthin and 3 grams of collagen for 12 weeks experienced significant improvements in skin elasticity and hydration (salmon contains between 0.4–3.8 mg of astaxanthin per 100g portion, with wild salmon containing the most).
Salmon is also high in the B vitamins that help our bodies turn our food into energy, and maintain mood and mental health by enhancing the brain and nervous system.
So with all of these benefits, is there a downside? Unfortunately yes, because oily fish today contains high levels of mercury and dioxins, and farmed salmon contains the most. So although we cannot all afford to eat wild Pacific Sockeye salmon regularly, try to limit farmed salmon to no more than two portions per week.
Ingredients
SERVES 2
2 Salmon Filets.
2 garlic cloves (crushed).
1 lemon, zest.
Sprigs fresh dill or fresh thyme.
1 tbsp olive oil.
salt and pepper.
Instructions
Heat grill to 180 degrees C.
In a bowl, mix together the garlic, oil, herbs, and lemon zest.
Coat salmon on a flat dish and coat liberally with the oil mixture.
Sprinkle both side with salt and pepper.
Put in a dish and under the grill, skin side down.
Grill for 5 minutes, then turn salmon over and grill for another 3-4 minutes until fish is moist and flaky.
References
Hyun-Sun Yoon et al, Supplementing with dietary astaxanthin combined with collagen hydrolysate improves facial elasticity and decreases matrix metalloproteinase-1 and -12 expression: a comparative study with placebo; J Med Food. 2014 Jul;17(7):810-6.