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EATING well

Savor the health benefits of Salmon With Blueberry Peach Sauce

Salmon With Blueberry Peach Sauce is flavorful and nutritious.

BETTY WEDMAN ST-LOUIS Special to the Times

Salmon With Blueberry Peach Sauce is flavorful and nutritious.

Salmon can be a healthy menu choice, but as a recent supermarket encounter shows, it pays to mind the details when shopping for it.

My neighbor was trying to choose between wild and farmed salmon. Wild salmon may be more expensive, but it has more omega-3 fatty acids, iron, copper, potassium, niacin (vitamin B-3), folate and vitamin B-12. Farmed salmon, on the other hand, are fed pellets made from corn and/or soy with added color, compromising the omega-3 fatty acid levels reported as a good reason for eating salmon.

Fatty fish like salmon are a good source of vitamin D. That's important to know because as more people are staying indoors — worried about sun damage or addicted to technology — they become deficient.

Another great source of vitamin D, the egg yolk, is off many people's diets, yet it is packed with more vitamin D and nutrients than a dozen egg whites could provide.

Here's the problem: People with low vitamin D may be tired, weak, have aches and pains and get frequent infections. If you're concerned about your vitamin D level, check with your physician.

Meanwhile, try this quick and tasty recipe to add salmon to your weekly menu and give your health a boost.

Betty Wedman-St Louis is a licensed nutritionist and environmental health specialist in Pinellas County who has written numerous books on health and nutrition. Visit her website at betty-wedman-stlouis.com.

Salmon With Blueberry Peach Sauce

4 fillets (4 ounces each) salmon

2 tablespoons olive oil

½ cup chopped fresh or frozen peaches

½ cup frozen blueberries, thawed

¼ cup no-sugar-added peach preserves

1 tablespoon Dijon mustard, optional

Heat oil over medium in large skillet. Saute salmon about 3 minutes on each side. In a bowl, combine peaches, blueberries, preserves and mustard. Cover salmon with fruit mixture and simmer on low heat 5 to 6 minutes, until salmon flakes with fork.

Makes 4 servings.

Nutrition information per serving: 261 calories; 26g protein; 15g carbohydrates; 8g fat; 378mg sodium.

Source: Betty Wedman-St Louis

Savor the health benefits of Salmon With Blueberry Peach Sauce 03/19/14 [Last modified: Thursday, March 20, 2014 3:49pm]
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