Salmon burgers

I’m a big fan of fatty fish—salmon, tuna and, for the first time this past weekend, grilled sardines! Of course these fish taste delicious, but they also

deliver a healthy dose of omega-3 fatty acids. Why do I care about eating omega-3s? You’ve likely heard that they help keep arteries clear and hearts strong, and they’ve been linked with quite

a few other health benefits: they strengthen the immune system and eyesight, improve mental health and boost brain power and even protect skin from UV damage. But perhaps the most intriguing to me these days is that omega-3s may help to relieve hot flashes. (Just ask my friends mid-menopause—I’m dying for them to try this out and report back to me!)

Here’s the scoop: A new study showed that menopausal women who took capsules containing EPA and DHA—the omega-3 fats found in fish—reported fewer hot flashes than women who didn’t take supplements. Scientists aren’t sure how the omega-3s might reduce hot flashes (or even what causes hot flashes in the first place). They think that omega-3s may assist in the production of neurotransmitters that help the body to maintain an even temperature.

The findings, reported in the journal Menopause, are preliminary. You’d need to eat five servings of fatty fish a week to match the dose in the study , so if you’d like to pursue omega-3 supplements as a natural solution for soothing hot flashes, talk with your doctor.

If fatty fish and omega-3s aren’t for you, here’s another natural remedy for hot flashes—lignans, or estrogen-like compounds.

Salmon Burgers with Green Goddess Sauce:

* 1 pound wild salmon fillet, skinned (see Tip, below)
* 2 tablespoons finely chopped red onion, or scallion
* 2 tablespoons chopped fresh cilantro
* 1/2 teaspoon finely chopped peeled fresh ginger
* 1/4 teaspoon kosher or sea salt
* 1/8 teaspoon freshly ground pepper
* 1 tablespoon extra-virgin olive oil, or canola oil
* 4 tablespoons Green Goddess Sauce

1. With a large chef’s knife, chop salmon using quick, even, straight-up-and-down motions (do not rock the knife through the fish or it will turn mushy) until you have a mass of roughly 1/4-inch pieces. Transfer to large bowl and gently stir in onion (or scallion), cilantro, ginger, salt and pepper, being careful not to overmix. Divide the mixture into 4 patties, about 1 inch thick. Chill in the refrigerator for at least 20 minutes (or up to 2 hours) before cooking.
2. Heat oil in a large nonstick skillet over medium heat. Add the burgers and cook until browned on both sides and just cooked through, 4 to 6 minutes total. Serve with 1 tablespoon Green Goddess Sauce each.
Makes 4 servings.

Tip: Place salmon fillet on a clean cutting board, skin side down. Starting at the tail end, slip the blade of a long, sharp knife between the fish flesh and the skin, holding the skin down firmly with your other hand. Gently push the blade along at a 30° angle, separating the fillet from the skin without cutting through either.

Per serving: 239 calories; 13 g fat (2 g sat, 6 g mono); 74 mg cholesterol; 2 g carbohydrates; 26 g protein; 0 g fiber; 255 mg sodium; 653 mg potassium.
Nutrition Bonus: Selenium (67% daily value), Potassium (19% daily value), excellent source of omega-3s.

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Posted in Cooking / Foods.

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