Omega-3s, farmed or wild?

Fatty fish like albacore tuna, mackerel and salmon are rich in omega-3 fatty acids which research suggests may help lower the risk for blocked blood vessels, heart attacks and strokes. These lovely, little fats are polyunsaturated fatty acids found mostly in seafood, especially higher-fat, cold water varieties like those mentioned above as well as sardines, anchovies, Atlantic herring, swordfish and lake trout. Omega-3’s may help prevent arteries from hardening, lower levels of triglycerides and modestly reduce blood pressure levels. (www.Mayoclinic.com)

In addition to fish, omega-3’s can also be found in the form of alpha-linoleic acid, which converts to omega-3’s in flaxseed oil, soybean oil, canola oil and walnuts. But you get more bang for your buck when you eat the fish. While I encourage you to find ways to incorporate the above-listed fatty fishes into your diet, if flaxseed is your only choice, then it’s definitely better than nothing. But not all omega-3’s in fatty fish are created equal. Wild fishes are your best choice. You get more omega-3’s for your bucks, significantly more, as stated in the chart below. So choosing your source of omega-3s is just as important as choosing to get more omega-3s in your diet.


Why are wild fishes a better choice? Because the farmed fish are fattier, you’ll get less protein per serving as well. So since there is more fat in a farmed fish that means there is more omega-3s, right? Wrong. Many assessments have found fewer omega-3s per ounce in farmed salmon compared with wild salmon, but we know the farmed stuff also comes with a bunch of other, unhealthy fats including omega-6s. That’s a problem because the omega-6s and omega-3s compete for the same receptors in our bodies. Consequently, the “net” omega-3 gain will always be less than what you’ll get with a wild serving.

To add insult to injury, I can’t skip the added ingredients you’ll get with a farmed fillet: dioxins, PCBs, fire retardants, pesticides (especially for sea lice), antibiotics, copper sulfate (to take care of algae on the nets and canthaxanthin (a dye associated with retinal damage used to make gray farmed fish various shades of “wild” pink).

As for dioxins, PCBs, and fire retardants, they show up in wild varieties as well, but the concentrations are vastly different. Tests have shown that farmed salmon contains 16 times more cancer-linked PCBs than wild salmon. Why is there a difference? It’s because of the protein pellets they are fed – nuggets of mostly mashed fish and fish oil. The intense concentration of toxins from the fish feed builds up in the raised salmon over time – from fish farm to your fish dinner. Sounds yummy, doesn’t it? Even I was turned off by this information.

O.K., so you’re no fan of the farm anymore. Unfortunately, a “wild” label may only be telling a half truth. (They are generally the less expensive “wild” brands offered in your grocery store.) Almost all “wild” salmon actually spend half their lives in hatcheries before being released. While these quasi-wild fish are a better nutritional deal than fully farmed salmon, they still bear the burdens of early exposure to toxins (dioxin, PCBs, etc.) and a less impressive omega 6:3 ratio. (USDA Nutrient Database)

So, what about truly wild salmon? As suggested, the genuine wild article only accounts for about 20% at most of the harvest. Some of the reasons it’s so expensive because of the flood of farmed fish (and subsequent drop in asking price) has forced many traditional fishermen/women out of business. Add to this scenario the ongoing destruction of wild salmon populations by aquaculture farms, and we all end up paying a premium for the real thing.

So our challenges abound and are compounded by the fact that people have strong feelings about fish containing omega-3s. They either love ‘em or hate ‘em. I’ve never met anyone in the middle of the road. I love them, my husband and boys hate them. I spend an inordinate amount of time trying to find ways to increase their omega-3 consumption from fish…with minimal success. I have had some success and below are some recipes I would recommend, if you have someone close to you, adverse to the omega-3 fishes. Mangia!

Spaghetti with Broccoli and Anchovies- This is a most amazing and simple dish. My family was averse to trying it, but once they did, it became a popular way to get their omega-3s. I didn’t tell my kids there were anchovies in the recipe and they never knew until I told them. The anchovies dissolve in the olive oil.

1 lb. of linguini or thin spaghetti
1lb. of broccoli florets
½ cup of pasta and broccoli cooking water
½ cup extra-virgin olive oil
6 cloves of garlic, pressed
½ teaspoon crushed red pepper flakes
2 oz. can of flat anchovy filets
¼ cup of chopped, fresh parsley
¼ cup toasted bread crumbs
Grated parmesan cheese to taste

Cook pasta according to package, adding the broccoli to the cooking pasta for the last 4-5 minutes of cooking.

Meanwhile heat the olive oil in a large skillet over medium heat. Scatter the garlic and red pepper flakes in the oil, cooking until the garlic is golden (not burnt) about 2 minutes. Add the anchovy filets and stir for a minute, until they begin to dissolve. Now add ½ cup of cooking water and bring to a boil. Drain the pasta and broccoli and add them to the skillet with anchovy sauce. Add parsley and bring to a boil again, stirring to be sure all the anchovy filets have dissolved. Remove from heat and add toasted bread crumbs. Serve immediately with grated parmesan cheese for topping if desired.

Salmon Cakes- Delicious fish cakes made with salmon, potatoes, onion, butter, and parsley! You can substitute cod for salmon if you would rather make cod cakes.

2 large potatoes, peeled and halved
1 pounds cod fillets, cubed
1 T butter
1 T grated onion

1 T chopped fresh parsley
1 egg, beaten
3 T olive oil for frying


Directions
1. Place the potatoes in a large pot of water; bring the water to a boil. Let the potatoes cook until they are almost tender, about 15 minutes.
2. Add the fish to the pot and let the fish and potatoes cook until they are both soft (about 10 additional minutes). Drain well and transfer the potatoes and fish to a large mixing bowl.
3. Add butter, onion, parsley, and egg to the bowl; mash the mixture together. You can use a potato masher, but I just use my hands. Mold the mixture into patties.
4. Heat oil in a large skillet over a medium-high heat. Fry the patties on both sides until golden brown. Drain on paper towels before serving.
Serves 4

Poached Salmon with Red Pepper Sauce- a little fancier and more work, but really delicious.

8 salmon steaks

Place salmon steaks in a large deep skillet or cook in batches if you do not have a pan large enough to accommodate all 8 portions. Pour equal parts wine and water into the pan so that just the very top of the salmon is exposed. Add a bay leaf and a bouquet of a few sprigs each fresh tarragon, dill and parsley to the pan and set it down into the liquid. Place the pan or pans over high heat and bring the liquid to a boil. Reduce heat to medium low and cover the pan. Poach salmon for 10 minutes or, until fish is firm and opaque

Red Pepper Sauce:

2 shallots, minced
6 roasted red peppers, chopped
8 ounces vegetable stock
1/4 cup white wine
Salt and pepper, to taste
1 quart heavy cream

To roast peppers, place whole, uncut peppers over an open flame until the skin begins to blister and turn black, turning to get all sides. Take roasted peppers off flame, and put immediately into a brown paper bag to steam them. Let them remain in bag for approximately 10 minutes, then remove from bag. The blackened skin should peel right off the peppers.

Sauté the first 5 ingredients until peppers are soft. Take off the heat and add the heavy cream, then stir gently to warm. Put mixture into blender or food processor and puree. Strain through a china cap and set aside.

Roux:

4 Tablespoons of light butter
4 Tablespoons of A.P. flour

Melt butter in a saucepan. Add flour and cook over heat until mixture combines and turns a golden brown. Add roux to red pepper mixture a teaspoon at a time to thicken, being careful not to add too much. Serve Red Pepper Sauce over Poached Salmon steaks

GRILLED TROUT WITH CITRUS SALSA - Alex discovered he can "choke" down any fish if he has enough citrus salsa. Hey, I take victories wherever I can get them;-)

1-2 lbs trout filet
2 teaspoon Creole, Jamaican Jerk or Adobo spice mix
Salt and pepper
Tortilla chips
1/2 cup orange sections
½ cup pineapple, cubed
1 jalapeño, seeded and chopped
1 tablespoon minced shallots
1 tablespoon olive oil
1 teaspoon honey
1 tablespoon chopped cilantro (optional)

Preheat the grill. Season the fish with the spice, salt and pepper. Place on the grill. Grill for about 10- 12 minutes on indirect medium high heat.

In a small bowl, combine the fruit, shallots, jalapeño, olive oil, honey, and cilantro. Season with salt and pepper. Remove the fish from the grill. Set up a small pile of tortilla chips on plate and place the fish on top. Top with the salsa. Serve immediately.