If you don't know what to serve for dinner tonight ...
If you want to add over 100% of the daily value for those hard-to-find omega-3 fatty acids to your Healthiest Way of Eating try this delicious, easy-to-prepare salmon recipe. The tangy sauce is a great complement to the flavor of the salmon and it only takes minutes to prepare. Enjoy!
Ingredients:
- 1-1/2 lbs salmon filets, skin and bones removed, cut into 4 pieces
- 1/2 medium sized onion, chopped
- 2 medium cloves garlic, chopped
- 2 TBS + 2 tsp fresh lemon juice
- 1-1/2 cups fresh orange juice
- 1 tsp fennel seeds
- 2 TBS minced fresh parsley, or if you have it, green fennel tops
- salt and white pepper to taste
- Preheat broiler and place a stainless steel or cast iron skillet under broiler for about 10 minutes to get it very hot.
- Chop onions and garlic and let sit for 5 minutes to enhance their hidden health-promoting properties.
- While skillet is heating, place chopped onion, garlic, fennel seeds, 2 TBS lemon juice, and orange juice in a shallow, wide saucepan and cook on high heat for about 10-15 minutes to reduce to half the volume.
- Season salmon pieces with 2 tsp lemon juice, salt and pepper and place on hot pan from broiler. Return pan to broiler (approximately 5-7 inches from heat) and broil salmon for about 7 minutes depending on thickness (10 minutes per inch of thickness). Do not turn, as salmon is cooking on both sides at once.
- Remove salmon from pan, and place on platter. Season citrus sauce with salt and pepper and strain liquid over salmon. Sprinkle with finely chopped parsley.
In-Depth Nutritional Profile for Salmon in Citrus Sauce
Healthy Food Tip
I have read recently that there is a limit to the amount of spinach one should eat weekly. Can you clarify this for me?
In reality, there is actually a limit to how much of any one food a person should eat weekly. I believe in balance and that even too much of a good thing doesn't necessarily make it a better thing.
I assume that the reason cited for the suggestion that you should limit your intake of spinach was because spinach is among a group of foods known to be concentrated in oxalic acid. The greatest concern for oxalic acid intake actually is for individuals with certain relatively rare, kidney-related diseases (such as absorptive hypercalciuria type II, enteric hyperoxaluria, and primary hyperoxaluria). These conditions are not the same as the much more common kidney stone-forming problems that affect about 5% of all U.S. adults and that include formation of oxalate-containing stones; it's not clear that restriction of high-oxalate foods will successfully lower the risk of oxalate-containing kidney stones. Some oxalate-containing foods seem more important than others in contributing to kidney stone risk by increasing the level of oxalates in our urine. Those foods include: rhubarb, beets, nuts, chocolate, tea, wheat bran, and strawberries. If you have already been diagnosed wi th kidney stones, however, and know that these stones are calcium-oxalate stones, you will definitely want to follow your doctor's instructions about safe levels of oxalic acid-containing foods in your Healthiest Way of Eating.
Sometimes people express caution about consuming spinach and other oxalate-containing foods because of the thought that it reduces calcium absorption. In every peer-reviewed research study I've read it seems that the ability of oxalates to lower calcium absorption definitely exists but is relatively small and definitely does not outweigh the ability of oxalate-containing foods to contribute calcium. This relationship seems particularly true in the case of spinach. So while it's true that spinach is a relatively high oxalate food, and equally true that oxalates can bind with calcium and lower its absorption, the research does not seem to support the position that spinach is a poor choice for increasing calcium in a diet.
I cannot say how much spinach is good for a person to consume weekly. It depends upon a person's nutritional needs and overall health goals. If you do not have a concern about oxalates and are not allergic to spinach (it is one of the most commonly allergenic foods), you can probably eat it a few times a week; although without specifically knowing details about your health and nutrient needs I really cannot give you a definitive suggestion. To get the most specific answer to this question I suggest you consult with a healthcare practitioner skilled in nutrition who can provide you with dietary recommendations geared towards your individual health.
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