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There are many health benefits of consuming fish on a weekly basis because of their omega-3 fatty acids content.

Fish is rich in omega-3 fatty acids. They help prevent the formation of clots by making them less sticky. It decreases the risk of embolic and thrombolic strokes. Other benefits of omega-3 fatty acids guards against hypertension, breast cancer, depression and lowers the risk of heart disease and reduce inflammation in arthritis.

Wild salmon, herring, tuna, mackerel, trout, sardines, hoki and halibut contain the most omega-3 fatty acids.

Here’s a simple and healthy salmon dish that is packed with flavour. It’s wonderful on a bed of salad.

Salmon over Greens
Try it with any green leafy vegetable like a spring mix. Add cubed cucumbers to the greens and any regular or flavoured balsamic vinegar dressing. Set aside.

Take a salmon filet (remove skin) and cut into chunks, add a bit of extra virgin olive oil in a non-stick frying pan. Sear the salmon chunks, add salt and pepper and about 1-1 1/2 tablespoons of Dijon mustard. Toss well. If your frying pan is oven proof put it into a 400 degrees F oven, otherwise transfer it into a corning ware and bake for 5-7 minutes or when done depending on your oven. Serve over the salad.

My family also enjoys lingcod with a fruit salsa. Lingcod is not high in essential fatty acids, but it’s high in vitamin B12 and selenium.

Fruit Salsa
1 cup blueberries
1 cup raspberries
1 cup strawberries cut up
1 bunch cilantro chopped
1 red onion diced
Salt & pepper
2 oz lime juice
Touch of honey
1 tsp roasted cumin

Mix all ingredients

It is recommended to eat two servings of fish per week. If you’re not a big fish eater other foods such as walnuts, flaxseed and canola oil all contain omega-3 fatty acids or you can take fish oil supplements.