Three Cheers to Omega-3s!

Omega-3s...we hear about them a lot, and usually associate them with being healthy. But what are omega-3s really? They are a type of unsaturated fat with a double bond three carbon molecules in from the methyl (omega) end of the fatty acid molecule. This is starting to sound complicated, but not to worry, the double bond location in omega-3s is where the fatty acid gets its name. 

Omega-3s are found in fatty fishes, like salmon, as well as canola oil, flaxseed, flaxseed oil, walnuts and omega-3 enriched eggs. I am focusing on the omega-3s in salmon with my roasted red pepper pesto salmon dish. The FDA is now recommending that everyone should have two servings of fish (3 oz. each) per week to get the appropriate amount of omega-3s. Research has shown that omega-3s help to lower cholesterol and improve heart health by lowering the amount of triglycerides, a type of fat, in the bloodstream. Omega-3s work to reduce inflammation in the body and repair damage to the blood vessels by slowing the growth of plaque. Omega-3s have also been found to possibly boost immunity and help with arthritis. 

That's a wrap on omega-3s. Make sure to get two servings of fish a week to stay heart healthy! 

Roasted Red Pepper Pesto Salmon 
Recipe by: The Cheerful Cook 
Total time: 15 minutes
Serves: 4 

Salmon
Ingredients 
Salmon filet (3 oz per person)
salt/pepper

Directions 
1. Preheat oven to 450 degrees. Line baking sheet with foil.
2. Salt and pepper salmon and place skin side down. Bake 12-15 minutes until done. 

Roasted Red Pepper Pesto 
Ingredients 
2 cups Roasted red peppers 
1/2 cup fresh basil
4 tablespoons pine nuts, toasted
2 cloves garlic 
1/2 grated parmesan cheese
2 tablespoons olive oil 
salt/pepper 

Directions 
1. Put roasted red peppers, basil, pine nuts, garlic and parmesan cheese in food processor. Pulse until ingredients are mixed, but coarse. 
2. Add olive oil and salt and pepper to taste. Mix again in food processor to gently combine ingredients. 
3. Serve on top of salmon. 

Sources: Mayo Clinic: Omega-3 in fish: How eating fish helps your heart, WebMD: The New Low Cholesterol Diet: Fatty Fish, and Contemporary Nutrition: A Functional Approach by Wardlaw, Smith and Collene.