Most of us are well aware of the wonderful health benefits gained by eating oily fish. Sources of omega-3 fatty acids include oily fish such as salmon, mackerel, pilchards, fish oil, flax, canola oil, sesame seeds, Brazil nuts, walnuts and green leafy vegetables. This is by no means a complete list and there are many other sources.
Researchers have found that the omega-3 fatty acids found in salmon, which help to protect the heart, also appear to affect areas of the brain associated with emotion and may therefore improve mood.
This is good news for any who experience low-mood from time to time! Government guidelines advise that we should be eating two portions of fish each week, one portion ought to be oily.
If you need a little mood-enhancing boost, why not try the recipe below taken from the BBC Food Website (with some modification)
Salmon with limes and herby cream sauce
Preparation time less than 30 minutes
Cooking time 10 to 30 minutes
1 tbsp olive oil
1 salmon steak per person
3 limes, (2 sliced, 1 for juice)
For the creamy herb sauce
140g low-fat Greek-style or natural yogurt
2 tsp fresh mint, finely chopped
1 tsp fresh dill, finely chopped
1. To cook the salmon heat the olive oil in a non-stick frying pan (may also be grilled/bar-b-qued) and fry the salmon for 3-4 minutes on each side, adding the lime juice halfway through cooking.
2. Lightly mix the yogurt, mint and dill in a small bowl.
Serve with a tossed salad, rice, or couscous and lime slice on the side. Delicious!
Are you eating enough oily fish? Check out this post.