Thursday, July 22, 2010

More Fresh Salmon, Less Arthritis Pain?

Did you know that eating fresh salmon not only helps your heart but can help with the pain of arthritis?
If you’ve ever experienced the swelling and pain that comes with rheumatoid arthritis, you’ll be glad to know there are various “super foods” that have been linked to improvement in those with RA. And at the top of that list is none other than fresh salmon!
Alas, arthritis can strike almost anyone. About 1 percent of the U.S. population suffers from rheumatoid arthritis. Women are two to three times more likely to have it, but men are often are more severely affected. While more common in middle age, younger and older persons can also suffer from this ailment which involves joint pain and swelling and stiffness (especially in the morning or after long periods of sitting).
Of course you should seek a proper diagnosis and treatment from a qualified medical practitioner if you have or think you have rheumatoid arthritis. At the same time, it makes sense to keep up with the news on the nutritional front at how your diet can help you. 
I was surprised and delighted to discover that one of the best things we can do for arthritis is to eat more fresh salmon. Here are some of the reasons as covered in the Readers Digest:
·         Salmon is among the riches sources of healthy Omega 3 fats.
·         Salmon is less likely than other cold-water fish to contain high levels of mercury, which is toxic.
·         Salmon contains calcium, Vitamin D, and folate.
The article also notes that “eating salmon may protect the cardiovascular system by
“by preventing blood clots, repairing artery damage, raising levels of good cholesterol, and lowering blood pressure.”

To get the most benefit from the salmon in your diet, you should buy fish that is fresh. Buy fresh salmon. If whole, eyes should be clear and bright, flesh not slimy. Steaks and fillets should be firm and moist. Follow these cooking tips to add the most value to your meal:
  • Cook the salmon within a day or so. Use the refrigerated leftovers during the next couple days in salads or with cucumbers and dill
  • Use low-fat cooking methods. Even the good fat has calories, so don’t load up your dish with more. Cook your fresh salmon by baking, poaching, broiling, or steaming. Aromatic herbs or fresh fruit salsas will add flavor without adding fat.
  • Cook until opaque. Beware overcooking the salmon. It should lose its translucency and be opaque, with clear juices and easily flaked flesh.
While the article especially advocates the eating of more fresh salmon, it also notes nine other “super foods” that can help the arthritis sufferer, including bananas, sweet peppers, shrimp, soy products, sweet potatoes, cheese, lentils and green tea.
Now that gives me an idea! How about combining as many of those into a single meal or day? Imagine a succulent fresh King Salmon steak simmered with sweet peppers and shrimp with a soy sauce, with a side of sweet potatoes and a tall glass of iced green tea? Even without arthritis, that would be a really tempting meal!

Friday, July 9, 2010

How To Saute a Fish Fillet Perfectly

“Sautéing is one of the best cooking techniques for fillets, which tend to dry out when roasted or even grilled or broiled.” 
Joy of Cooking  by Irma Rombauer et al.
Have you ever tried to sauté a lovely fish fillet and had any of these disasters befall you?
·         The fish falls apart while being lifted from the pan.
·         After cooking, the batter is soggy, oily.
·         The oil smoked while cooking.
·         The butter burned and ruined everything.
·         The fillets cooked unevenly, with burned spots.
Take heart. Sautéing fish fillets at home is easy once you know how. Whether you are going to buy fish to fry or throw out a line and catch your own this summer, boning up on the fundamentals of fish frying is essential. 
(1)     First, make sure that when you buy fish that it is fresh. Whether you order from an online seafood market or buy it from a local fishmonger, a fish should never have a “fishy smell.” If it is whole, the eyes should be clear. The flesh should be firm, without any milky or watery liquids. So check that fresh halibut or cod in the market, or those trout your better half brought home. A great alternative is ordering fresh seafood online for overnight delivery.
(2)     Choose the proper pan. Fish like a little personal space, so don’t crowd them in your fry pan. If you have a fairly small pan, you may need to fry your fillets in batches, keeping the cooked ones warm in a warm oven (200° F).
(3)    Choose the right oil or fat. While Irma and friends recommend a blend of olive oil and butter, or even clarified butter, more cooks prefer canola or safflower oil because they do not smoke and burn at high temperatures. So save your expensive olive oil for marinades and sauces, not for sautés.   Avoid bacon fat, lard, and seasoned oils.
(4)    Coat the fish to your taste. Dredge the fillets in flour (or cornmeal or breadcrumbs) seasoned with salt, pepper, and herbs of your choice. (You can dip them in first in a mixture of one egg blended with 2 tablespoons milk, or in milk alone, or consult more recipes for batters, such as tempura.)
(5)    Use the right temperature: medium-high. If a bread cube tossed in the oil sizzles and turns golden, you’ve got it right. If it sinks and absorbs the oil or burns to a crisp in a flash, so will your fish. If it’s smoking, lower the temperature. If the cube is soggy, raise it.
(6)    Sauté with care. Don’t wander off. Fish fillets only need cooking for 2 or 3 minutes per side, depending on thickness. Slide them into the oil (which should sizzle but not spatter), leaving space around each fillet. Do not add too many at once as this will reduce the oil temperature drastically. Do not overcook or they fall apart. You can use the time to cut up lemons and/or prepare tartar sauce.
(7)    Remove them with care, serve with pride! To keep the first ones crispier, place on a rack over a paper towel-lined platter, keep warm in oven. Serve hot when all fillets are ready with lemon wedges and parsley garnish.
                                                                                                                                                                                                                                                                                   The next time you buy fish, follow these steps and you’ll discover your own joy of cooking fish as well as the joy of eating it!