Health organizations suggest an EPA+DHA intake of at least 250 to 500 mg per day. The American Heart Association recommends 1000 mg of EPA+DHA per day for patients with coronary heart disease, and two meals of oily fish per week for people without heart disease. The 2010 Dietary Guidelines for Americans also advise eating a variety of seafood twice per week. Eight ounces or more will provide the recommended 250 mg per day for optimal health. The three ounces of salmon in this recipe contain more than 1,500 mg of Omega 3s and was developed by Carlton Finley, who is in his 7th year as Patient Room Service Cook for National Jewish Health.
One 3-4 ounce salmon filet
2 ounces mixed lettuce greens of your choice
2 ounces sliced mushrooms of your choice
1 ounce red bell peppers
Olive oil spray or 1 tbsp olive oil
Mix all together and serve.
4 fluid ounces raspberry jam
1 tbsp Dijon mustard
¼ cup chopped red onion
½ clove chopped garlic
1-2 tsp lemon juice
1 tsp fresh thyme
Heat olive oil spray or 1 tbsp olive oil over medium high, and sauté salmon for 3-4 minutes each side or until 140 degrees. Season with salt and pepper. Remove and keep warm.
Add mushrooms to pan and sauté until tender.
Place lettuce greens on plate with raw red bell peppers. Top with salmon and sautéed mushrooms. Drizzle with raspberry vinaigrette.