Five-Star Nutrition – How To Get Your Proper Daily Dose (Part 2) - OMEGA-3S - Walnut-crusted salmon sticks ’n’ dill-icious dip

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OMEGA-3S

Star quality: “Omega-3s are the ultimate brain food during pregnancy,” says Molly Morgan, R.D., C.D.N., C.S.S.D., author of The Skinny Rules(Harlequin). Studies suggest that the DHA and EPA found inomega-3 fatty acids can boost your baby’s visual and neurological development inutero and later in life, and that it might also help prevent allergies in children. “DHA and EPA have also been shown to lower the risk of preeclampsia, low birth weight, preterm birth and even postpartum depression,” Tessmer says. Omega-3s lower your risk of heart disease and high blood pressure, too.

How much you need: 650 milligrams a day; this should include 350 milligrams of DHA

Best sources: Salmon (this fish is also packed with vitamin D, a tough-to-get nutrient that boosts your baby’s bone strength), canned tuna, sardines, omega 3-fortified eggs, fish oil supplements, algae-based supplements (vegetarian supplements containing mostly DHA). Expectant moms should avoid Atlantic mackerel, shark, swordfish and tilefish because of the high levels in mercury in these types of fish, and should limit consumption of white albacore tuna to 6 ounces per week for a total of no more than12 ounces of lower-mercury fish a week.

Omega-3s lower your risk of heart disease and high blood pressure, too.

Omega-3s lower your risk of heart disease and high blood pressure, too.

Walnut-crusted salmon sticks ’n’ dill-icious dip

Walnut-crusted salmon sticks ’n’ dill-icious dip

Walnut-crusted salmon sticks ’n’ dill-icious dip

Prep: 10-15 min.

Cook: 16 min.

Serves: 4 (makes 20 fish sticks)

For dip:

·         ¾ cup nonfat Greek yogurt

·         1 tablespoon olive oil

·         1 tablespoon fresh lemon juice

·         1 teaspoon grated lemon zest

·         ¼ cup fresh dill, finely chopped

·         1 teaspoon garlic powder

·         Pinch of salt and pepper

1 teaspoon grated lemon zest

1 teaspoon grated lemon zest

For walnut-crusted salmon sticks:

·         1 cup walnuts

·         ¾ cup panko (Japanese dried bread flakes)

·         Pinch of salt and pepper

·         2 egg whites

·         1 tablespoon fresh lemon juice

·         1 pound (16 ounces) wild

·         Pacific skinless salmon fillets

·         4 tablespoons olive oil or high-heat oil (safflower oil), divided

Pacific skinless salmon fillets

Pacific skinless salmon fillets

  1. Whisk together dip ingredients in a medium bowl and refrigerate.
  2. In a food processor, combine walnuts, panko, salt and pepper and pulse until breadcrumb consistency. Transfer to a plate.
  3. In a shallow bowl, beat egg whites until frothy. Add lemon juice and stir to combine.
  4. Cut salmon fillet into ½-inch strips to make 20 fish sticks. Dip one strip into egg mixture, letting excess drip off, and then into walnut mixture, pressing to adhere. Repeat with remaining salmon strips.
  5. Heat 2 tablespoons olive oil in a skillet over medium heat. Add 10 pieces of coated salmon and cook 7 to 8 minutes, flipping halfway through. (Cook in 2 batches to avoid crowding the pan, wiping out the pan before using another 2 tablespoons oil for the second batch.) Serve with dip.

Per serving: (5 sticks and 3 tablespoons dip) 500 calories, 36 g protein, 13 g carbohydrates, 34 g fat (3.5 g saturated fat), 91 mg calcium, 1.9 mg iron, 42 mcg folate, 2 g fiber, 1.2 g omega-3s

 
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