Healthy Omega Heart Recipe: Dill Crusted Salmon

Healthy Omega Heart Recipe: Dill Crusted Salmon

Salmon and walnuts are both great sources of omega-3 fatty acids. Pair this easy salmon recipe with a simple salad and a side of asparagus, this makes a Healthy Omega Heart Recipe.

Total prep time is about 10 mins, total time is 20 and this recipe will serve a family of 4.

Before I get into the recipe, please hit the like and share button and comment below if you are consuming omega’s…

Now to the Directions:

Step 1

Preheat the oven to 425 degrees F. Line a large-rimmed baking sheet with parchment paper.

Step 2

Combine mustard, garlic, lemon zest, lemon juice, dill, honey, salt, and crushed red pepper in a small bowl. Combine panko, walnuts, and oil in another small bowl.

Step 3

Place salmon on the prepared baking sheet. Spread the mustard mixture over the fish and sprinkle with the panko mixture, pressing to adhere. Lightly coat with cooking spray.

Step 4

Bake until the fish flakes easily with a fork, about 8 to 12 minutes, depending on thickness.

Step 5

Sprinkle with parsley and serve with lemon wedges, if desired.

Per Serving: 222 Calories: protein 24g, carbohydrates 4g, and fat 12g

There you have it! A simple, yet tasty way to decrease body inflammation, increase your heart health and have a healthy meal.

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I’ll see you on the next episode of Nary’s Kitchen.

Ingredients

Ingredient Checklist

2 teaspoons Dijon mustard

1 clove garlic, minced

¼ teaspoon lemon zest

1 teaspoon lemon juice

1 teaspoon chopped fresh rosemary

½ teaspoon honey

½ teaspoon kosher salt

¼ teaspoon crushed red pepper

3 tablespoons panko breadcrumbs

3 tablespoons finely chopped walnuts

1 teaspoon extra-virgin olive oil

1 (1 pound) skinless salmon fillet, fresh or frozen

Olive oil cooking spray

Chopped fresh parsley and lemon wedges for garnish

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Omega 3,6,9: Potentially one of the missing elements in your healthy journey

Omega-3s are essential fatty acids and need to be consumed through food or supplement. They help with your heart and decrease cellular inflammation.

Omega-3s are primarily found in vegetable oils, nuts (especially walnuts), flax seeds, flaxseed oil, and leafy vegetables, seafood, fatty fish and shellfish.

Omega-3s help with weight loss by stimulates secretion of leptin, a hormone that decreases appetite and promotes the burning of fat.

Omega-6 fatty acids are found in most vegetable oils, including sunflower, corn, and canola oils, as well as meats, such as chicken, pork, and beef

There is no need to supplement with Omega-6s because most people already consume Omega-6s in their day to day diet, so you don’t want to go out of your way to consume more of them because they will throw off your 3 to 6 ratio.

Omega-6’s are pro-inflammatory in cells so you want to have a good balance of 3s to neutralise the inflammation.

The omega-6s are also a critical fuel for reigniting sluggish mitochondria, the energy engines in our cells

omega-6s help stimulate skin and hair growth, maintain bone health, regulate metabolism, and maintain the reproductive system.

Omega-9s are a pro anti-inflammatory element and aren’t considered essential, so the body makes them as long as you are consuming 3’s and 6’s.

9s play a role in utilising fat as fuel.

During a day you should get a higher omega-3 consumption, if you are healthy, 200–500 milligrams of DHA and EPA per day is recommended.

Overall you want to consume 1000-2000 of Omega 3,6,9s. The best time is midday and before bed so you maximise the anti-inflammatory process.

If you have a hard time digesting Fish Oils, put them in the freezer. This will allow the pill to move further down the digestive chain before releasing the oils, this is also a great tactic to consume before bed, increasing your thermoregulation during sleep.

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Fiber: The missing Food Source For Weight Loss

Fiber: The missing Food Source For Weight Loss

We often overlook our need for fiber because we associate it with the stuff that our grandparents take to stay regular.

But fiber is a powerful nutrient, especially for weight loss.

Eating more fiber can help you lose weight even if it’s the only change you make to your diet.

That's right guys, fiber can actually help you lose fat.

Before we go on, please hit the like and share button so I know these videos are helping you with your fitness journey…

We all know that fiber will help fight against heart disease, cholesterol, diabetes and colon cancer, but it also plays a role in weight loss.

The fiber we consume from plant foods is called dietary fiber.

Dietary fiber can be broken down into two forms, soluble and insoluble fiber.

Health experts recommend Men to consume 30-35 grams of fiber per day, women 20-25.

On average, most people consume only 12 grams of fiber a day.

Soluble Fiber

Soluble fiber, as the name implies, dissolves in water.

It attracts water and turns to gel during digestion. This slows digestion.

Insoluble Fiber

Insoluble fiber, again as the name implies, does not dissolve in water, causing an increase in fiber bulk in stool.

This means it helps you pass poop, faster.

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