Greg Duncan

His previous columns are archived HERE.

GREG DUNCAN

How about a grilled sesame-crusted salmon steak?

I don't like eating anything that sounds like it should be on the next space shuttle. Of course, when scientists unite to provide information on nutrition they must use proper terms. Omega 3 is a good example of what I speak.

Increasingly we hear and read about the benefits of eating a diet rich in Omega 3s or Alpha-linolenic (fatty) acids. A tour of grocery shelves reveals that marketers are on the bandwagon with virtually every dairy product sporting a shouting label that the product includes this essential item.

We are told that it's good for the brain and heart and purported to lower bad cholesterols. It can serve as a mind lubricant and allows thoughts to flow better according to some studies, particularly if consumed in the morning. (I can think of other mind lubricants -coffee perhaps?)

Good sources of Omega 3 are found in fish oils, flax seed, nuts, soy products, greens and fruits.

Food producers are very aware what side their bread is buttered on and now add flax and fish oils to feed for animals. The proof is in the pudding, so to speak.

More specifically, you will find eggs that have been produced by chickens that dine on flax daily. Whether this makes chickens any smarter can be disputed, but as a natural source of fiber and essential fatty acid, flax can be very useful. Cold pressed versions of flax seed oil are available everywhere and in my opinion tastes much better than Moms cod liver oil which contained omega 3s before we ever heard about it.

If you want to partake in the purported health benefits of Omega 3 then eating good fat in fish can be an appropriate measure.

I'm providing a salmon recipe this week that will deliver a good dose of this topical ingredient. To boost the omega 3 content you can substitute flax seed for the sesame seeds in the recipe although sesame seeds will deliver a healthy level of fatty acid too.

Lubricate your mind and soul…

Grilled Sesame-Crusted Salmon Steaks

4 salmon steaks (about 1 pound total weight), each about 1 inch thick
2 tablespoons olive oil
1/2-teaspoon salt
1/4 teaspoon freshly ground pepper
2 tablespoons sesame seeds

Brush the salmon steaks on both sides with 1 tablespoon of the olive oil. Season with the 1/2-teaspoon salt and 1/4 teaspoon pepper. Press the 2 tablespoons sesame seeds onto both sides of each fish steak.

Heat a large skillet over moderately high heat until hot. Add the fish steaks and cook for 3 to 4 minutes on each side, or until cooked through. Transfer to dinner plates.

Lemon Mustard Sauce

1/2-cup low-fat mayonnaise
1/2-cup nonfat plain yogurt
3 tablespoons Dijon mustard
2 to 3 teaspoons fresh lemon juice
1/2 teaspoon grated lemon peel
1 tablespoon drained prepared horseradish
1/4-teaspoon salt
1/8 teaspoon freshly ground pepper

While the fish steaks are cooking, combine all the sauce ingredients in a small serving bowl. Place the bowl on the table. (Makes about 1 1/4 cups.)