I never liked fish as a child…or an adult. If I had to eat fish it would be shellfish or a whitefish. Salmon was absolutely out of the question. Too rich and oily, salmon was not a fish I thought I’d ever be able to tolerate.
Then came Gerrit, my husband, chef extraordinaire. He can whip up a gourmet, elegant-looking meal in less than 30 minutes (move over Rachael Ray).
He served salmon to me early on when we were dating. I didn’t want to be rude or jeopardize our date, so I didn’t tell him that I abhorred salmon.
But the way he served it was surprisingly good. He cooked it, pulled it apart and added it to a veggie pasta dish with a creamy sauce. I couldn’t detect the salmon flavor at all.
It not only surprised me that I liked a dish with salmon in it, but that I liked fish mixed into pasta. I’m one of those people who, to this day, am skeeved out by the thought of eating fish mixed with bread or tortillas. (I know, I know fish taco lovers- I’m weird.) Fish sandwiches- forget it!
I thought this would apply to pasta as well. However, with salmon shredded up so small into a mix of other foods and sauce, it doesn’t bother me. In fact, now we eat salmon every Wednesday. I still always hope I’ll come home to Gerrit making my favorite salmon pasta, but even if he doesn’t, I now can eat salmon baked as a filet, breaded, smothered in a mustard sauce, grilled with Coastal Bay Seafood Seasoning or sprinkled with dill, grilled and added to a salad.
For those out there who haven’t acquired a taste for salmon or other fish yet, I’d encourage you to start with a mild, white fish like cod, flounder, rockfish, or sole. If you have the money to splurge, halibut is a step up with a buttery flavor and texture.
You might dress your fish with tahini and lemon (see recipe here) or bread it. Maybe just squeeze lemon over top and pair with your favorite sides.
However, because my gateway dish to fish enjoyment came from Gerrit’s salmon pasta recipe, he’s agreed to let me share it. The best part is that it is super easy.
So even if you like fish, but are intimidated by cooking it, this recipe will teach you a simple way to make it that you can’t mess up.
Why Eat Fish?
Fish, especially oily fish like salmon, tuna, mackerel. sardines, and trout are rich in omega-3 fatty acids. Omega-3 fatty acids are vital for health.
Omega-3s support the brain- from fetal brain and nervous system development, through adulthood as it can help protect the brain from plaques linked to Alzheimer’s dementia. Omega-3s are critical for nerve structure and function, and can help nerves recover if they’ve been damaged.
Aside from the nervous system, polyunsaturated fatty acids like omega-3s that come from fish support the heart. Unsaturated fat can help us attain healthy cholesterol and blood pressure levels. Omega-3s specifically can help prevent arrhythmias that lead to the 500,000 cardiac-related deaths per year. (Harvard T.H. Chan School of Public Health)
Healthy fats are also needed for hormone function, the existence of mucus membranes, vitamin absorption, protecting the lining of the gut, supporting skin and hair growth, immunity from diseases, bone health, and may aid in a healthy microbiome.
Should Pregnant Women Avoid Fish?
Fish is especially important to eat during pregnancy. Many believe that fish should be avoided during pregnancy due to mercury, but this is not true. Avoiding fish can have unfortunate effects on fetal growth.
Omega-3s are needed for the brain and nervous system development of the fetus. Additionally, studies now show that eating oily fish in the third trimester increases healthy fats in breastmilk. This is vital for infants to grow and develop appropriately after they’re born.
Read more about fish eating guidelines and the need for it during pregnancy here.
Which Foods Have Omega-3s?
It’s difficult to get sufficient omega-3s in the diet, and even more challenging without fish.
Omega-3s do come from vegan sources like seeds, walnuts, and algae, but in the form of Alpha-Linolenic Acid (ALA). In theory, this can be converted to the conditionally essential EPA and DHA omega-3s, but the conversion may not be very efficient. So, the biggest bang for your omega-3 buck will come from cold-water, oily fish.
Recommended Intake of Fish
The recommended intake is 2-3 servings of fish per week. A serving is 3 ounces.
For those not used to eating fish, two to three servings a week may seem like a lofty goal. Start small. Try eating any type of fish once per week. Even once per week can provide health benefits directly, and if it replaces red or processed meat, will have an even greater impact on health.
Over time you can add diffrent types of fish or shellfish and increase your quantity of seafood during the week. Variety is key in diets, so do your best to vary the types of protein you eat each week without putting too much pressure on yourself to hit specific quantities.
Recipe for Salmon & Veggie Pasta
Yield: 2 large servings
Prep Time: 5 mins.
Cook Time: 15 mins.
Total Time: 20 mins.
Ingredients
2 cups of your favorite pasta (can be long noodles like fettucine, or short spirals, penne, or bowties)
1- 16 oz. bag of frozen veggies
1- 6 oz. filet of salmon
Your favorite herb or spice for the salmon (dill, Coastal Bay Seafood Seasoning, paprika, basil, or fish seasoning blend)
1 Tbsp olive oil for sautéing, plus 1 Tbsp for the sauce
3 Tbsp low fat sour cream
(optional) ¼ cup white wine
Fresh parsley or dill for garnish
Directions:
Preheat the oven to 350 degrees F. Line a sheet pan with foil or parchment paper.
Fill a medium pot with water and bring to a boil for the pasta. Once the water is boiling, cook the pasta according to the package instructions.
Add bag of frozen veggies (or fresh) to a colander and place on top of the pasta pot to steam the vegetables. (If you don’t have a colander, you can cook the veggies according to the package instructions. They can be boiled, microwaved, or sauteed.)
When the oven is heated, place the salmon on the lined sheet pan, sprinkle with your seasoning of choice, and cook for 10 minutes or until it reaches an internal temperature of 145 degrees F.
In the meantime, preheat a sauté pan with 1 tablespoon of olive oil over medium heat.
As each food item finishes cooking, add it to the sauté pan. It’s ok if they need a little more cook time. They will finish cooking in the pan. First add the veggies. Then drain the pasta and add to the sauté pan. Then add the salmon and break it apart with a spatula or wooden spoon until it’s in small pieces.
Add the sour cream, a little more olive oil and optionally, white wine to create a sauce.
Stir everything together in the sauté pan until the pasta, veggies and salmon are lightly coated in a creamy sauce.
Dish on to plates and garnish with parsley or fresh dill for serving.
Make an online appointment with a Registered Dietitian at ZEST Nutrition here.
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