For decades fat has been blamed for causing many health problems. For example, heart disease and stroke. This stigma is not the whole picture. When in the right amount and form, fat is a key component to one’s diet.
- There are two main types of fat, saturated and unsaturated. Saturated fats are found in meat and dairy products. Unsaturated fats are in products like vegetable oils or nuts and seeds.
- Saturated fats should make up a small part of your fat intake. A diet high in saturated fats is linked to adverse health effects.
- Unsaturated fats should make up most of your fat intake. A diet with these nourishing fats decreases an individual’s risk of adverse health effects.
- The key takeaway about fats is to focus on eating nourishing fats. Combine beneficial fats with fruits, vegetables, and whole grains as part of a varied diet.
- Tips for including nourishing fats in your diet:
- Use plant-based oils in place of butter or lard.
- Add fish to your diet.
- Choose lean meat and skinless poultry.
- Eat and drink low-fat dairy products.
- Limit processed foods.
Information gathered & adapted from:
Sweet and Spicy Orange-Glazed Salmon Recipe
Ingredients
1 Tablespoon Cajun Seasoning
2 Teaspoons Dark Brown Sugar
1 Teaspoon Smoked Paprika
1/4 Teaspoon Salt
6 Boneless, Skinless Salmon Filets (6 Oz. Each)
2 Tablespoons Vegetable Oil
1/2 Cup Orange Marmalade
2 to 3 Tablespoons Fresh Lime Juice
Directions
Skillet Method:
1.In a small bowl, combine Cajun seasoning, brown sugar, paprika, and salt.
2.Rub mixture over all surfaces of filets, covering completely.
3.Saute filets in oil in a large non-stick skillet over medium-high heat for 3 – 4 minutes. Turn and saute an additional 2 – 3 minutes.
4.Blend marmalade and lime juice; swirl in skillet until melted. Carefully turn fish to glaze on all sides. The salmon is done when it begins to flake when tested.
Oven Baked Method:
1.Line a rimmed baking sheet with parchment paper. Set aside. Preheat the oven to 325 degrees.
2.In a small bowl, combine Cajun seasoning, brown sugar, paprika, and salt.
3.Rub mixture over all surfaces of filets, covering completely. Place filets on a prepared baking sheet.
4.In another small bowl, combine marmalade and lime juice. Spoon liberally over filets, covering completely.
5.Bake for 15 to 20 minutes, or until the fish flakes when tested with a fork.
Recipe makes: 6 servings
Nutrition Information:
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Recipe adapted from:
