Salsa & Zambra: salmon for good health: Chef Hector Diaz offers a salmon dish that retains beneficial oils.

Organic or Wild Lemon-Spice
Salmon Ceviche *

* Originating in Peru, ceviche is raw seafood cured in citrus.

Step One: Marinade

1 small salmon filet, with the
  skin (Use only wild or organically-raised
  salmon.)
2 Tbs natural sugar
2 Tbs sea salt
1 Tbs ground black pepper
1 Tbs dill
Finely grated zest of 3 lemons
1 Tbs vodka or rum

Mix together lemon zest and vodka or rum and coat fish with it. Place
salmon filet, skin down, in a shallow baking dish. Mix dry ingredients
and sprinkle evenly over the top of the salmon filet. Cover and
refrigerate for a minimum of 24 hours.

Step Two: Ensalada

Juice from 2 limes
Equal amount of white wine
Half bunch of scallions, chopped
1 ripe tomato, chopped
1 jalepeno, sliced or diced
half bunch of fresh cilantro
2 cloves garlic, diced
2 Tbs olive oil

Remove the skin from the salmon filet and discard. Chop the filet into
one inch pieces and mix with the ensalada ingredients. The ceviche
salmon can be served over many things, like boiled potatoes, plantains,
and/or corn.

Why is salmon good for you?

Salmon is rich in polyunsaturated Omega 3 fats, a shortage of which is linked with health problems like arthritis, asthma, heart disease, depression, and other problems.

Salmon prepared ceviche-style, or lightly steamed or lightly pan-seared salmon are preparation methods that tend to retain the beneficial oils of this fish. If you batter the fish before frying it, the oils tend to be retained, as well.

Hasn't fish been the subject of health scares lately?

Much of the oily fish available to us contains relatively high levels of dioxin, PCBs, and heavy metals like methyl mercury. However, some fish, including wild Pacific Salmon, are considered safer than others. (See sidebar.)

So what is the answer?

The United States is looking at ways to reduce sea pollution, improve fish farming practices, and make the end result lower in residues of all kinds. The FDA recommends that a weekly port on of oily fish will provide health benefits, if you stay within current guidelines for maximum intake of toxins.

What if I can't or don't eat fish?

Linseed, rapeseed oil, walnuts, soya oil, and leafy greens are also good sources of Omega 3, although not quite as beneficial as fish. Fish oil supplements are a reliable source of Omega 3 oils, while vegetarians can choose linseed oil capsules.

What Women (and Everyone) Should Know About Mercury In Fish

This list of fish to avoid and fish considered safe was provided by the Environmental Working Group (EWG.org), a not-for-profit environmental research organization dedicated to improving public health and protecting the environment by reducing pollution in air, water and food. The FDA is now cautioning women of childbearing age and pregnant women to limit the intake of certain fish because of toxicity. Please also note that serious environmental and health concerns have been raised by the farming practices of certain fish, like salmon.

For more information about the benefits of Omega 3 oils, see Healing with Whole Foods, by Paul Pitchford. Hector Diaz is the founder and head chef of two famous Asheville, NC restaurants, Salsa and Zambra. Contact him at 828-252-9805.

Avoid If Pregnant

Shark Swordfish King mackerel Tilefish Tuna steaks Sea bass Gulf Coast Oysters Marlin Halibut Pike Walleye White croaker Largemouth bass

Eat No More Than One Serving From This List Per Month

Canned tuna Mahi mahi Blue mussel Eastern oyster Cod Pollock Great Lakes salmon Gulf Coast blue crab Channel catfish (wild) Lake whitefish

Lowest In Mercury

Catfish (farmed) Blue crab (mid-Atlantic) Croaker Fish Sticks Flounder (summer) Haddock Trout (farmed) Salmon (wild Pacific) Shrimp *

* Shrimp fishing and farming practices have raised serious environmental concerns.

Data From the 1970s Show High Concentrations (No Recent Data Available)

Porgy Orange Roughy Snapper Lake Trout Bluefish Bonito Rockfish

For more information on toxicity levels in fish, see http://www.ewg.org/pub/home/reports/brainfood/pr.html Sidebar provided by New Life Journal.