There’s Nothing Fishy About These Heart Healthy Recipes
Off each of Canada’s rugged coasts, whether east, west or north, lies the wealth of its oceans. Yet most Canadians do not eat enough fish, falling 45 grams shy of Health Canada’s recommended intake of two 75-gram servings each week.
Fish are a perfect lean protein and provide vitamin D, zinc, magnesium and iron. Fatty fish such as mackerel, lake trout, herring, sardines, anchovies, albacore tuna and salmon are also rich sources of omega-3s, considered essential fatty acids. Omega-3s are necessary for normal growth and development and are vital for optimal brain function. There is also abundant clinical research linking these “good” fats to heart health. A new study of 3,000 older adults out of the Harvard School of Public Health found those with the highest levels of omega-3 fatty acids in their blood were 30 per cent less likely to develop heart arrhythmia, a heart-rhythm abnormality that can lead to stroke and heart failure.
Up your weekly fatty fish intake with these recipes: chef Earlene Busch’s Atlantic Salmon Fishcakes from the Chanterelle Inn found in Scrumptious & Sustainable Fishcakes (Formac), a collection of tempting recipes from Canadian chefs coast to coast; or Calabrese-Style Herring Aringhe Alla Calabrese from Fish: Recipes From the Sea (Phaidon), a guide to selecting, preparing and cooking a wide range of seafood and fish. —Athena McKenzie
ATLANTIC SALMON CAKES
Chanterelle Inn, North River, St. Ann’s
Bay, N.S. Chef Earlene Busch says the hake in this recipe acts as an emulsifier in place of the more traditional use of breadcrumbs or potato. This makes it an excellent choice for gluten-free diets.
5 oz (140 g) hake (or other white fish such as haddock, sustainably harvested)
1 tsp (5 ml) lemon juice
8 oz (225 g) farmed Atlantic salmon fillet, chopped
1⁄2 cup (125 ml) diced onions
1 tsp (5 ml) chopped garlic
Calabrese-Style Herring Aringhe Alla Calabrese
Prep time: 10 minutes
Cooking time: 20 minutes
150 ml (2⁄3 cup) olive oil
2 garlic cloves, chopped
1 red chili, chopped
1 kg (21⁄4 lb) herring, cleaned and filleted
About 12 slices bread, crusts removed and slightly toasted