For years, fish has been labeled “brain food,” and more recently, nutritionists have added “rich in Omega3” and “heart-healthy” to the labels. Everything is true! Fish is a good source of protein, selenium, phosphorus, magnesium, vitamin B6, and Omega3 oils. The benefits of eating fish, particularly baked or grilled salmon, three times a week include reduced risk of heart disease, blood pressure, macular degeneration, ADHD in children, grumpy adolescent syndrome, dementia in older people, and a great quantity of other foods and diseases. A recent study from Purdue University found that nearly 30% of Americans studied have immeasurable levels of omega3 fatty acids in their systems, putting them at increased risk for heart disease, stroke, diabetes, dementia, and behavioral problems. and learning.

So listen up folks! Adults and children need to eat fish every week. If you think you don’t like fish, start with fish fingers or fish burgers until you develop a taste for them, then move on to tuna fish sandwiches, baked and grilled salmon, halibut, and the next thing you know. is that the world will be your oyster.

This recipe is for canned salmon, which is inexpensive and tasty.

salmon cakes

Ingredients:

– makes 4 servings

or 1 can (14.75 oz) salmon and its juice

or ½ cup Italian breadcrumbs

or ½ cup of milk

or 2 tablespoons chopped onion

or 2 tablespoons chopped green bell pepper

or 1 lemon, squeeze half and cut the other half into wedges to decorate

or 2 to 3 dashes of Tabasco sauce

o Freshly ground black pepper, about ¼ teaspoon or 6 to 8 crushed

or 1 egg, beaten

Method:

1. Preheat oven to 350° F. Lightly butter 4 mini tart pans or muffin pans.

2. Combine all ingredients in a bowl. Use your hands as if you were mixing a meatloaf.

3. Press into prepared molds.

4. Bake for 20-25 minutes.

5. Remove cakes from pans, serve with sauce (recipe below).

Black Olive Tapenade Sauce

Ingredients:

or 1 cup pitted black olives (Greek or Spanish olives are best)

or 2 teaspoons lemon juice

or 2 teaspoons whole grain mustard

or 1 small garlic clove

or 2 teaspoons capers (or pitted green olives)

or 1 teaspoon fresh rosemary (or ¼ teaspoon dried)

or ¼ cup olive oil

o Sea salt and freshly ground black pepper to taste

or 1 cup plain yogurt

Method:

1. Place all ingredients (except yogurt) in a food processor and pulse until almost smooth…scrape down bowl to make sure all ingredients are incorporated.

2. Taste and adjust seasoning if necessary.

3. Add 2 tablespoons of the olive mixture to the yogurt. The rest of the olive mixture can be served on the side or on top of vegetables, eggs, meat and as a sandwich filling.