Happy World Salmon Day!

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If you didn’t know already,, World Salmon Day is tomorrow!  As we know Salmon is a superfood filled with a huge range of nutrients and what better way to celebrate such a wonderful food source than on World  Salmon Day.    I have however seen recently some interesting news from the Australian salmon producer Tassal, which has informed us and found that while the fish is a popular choice for Australian consumers, almost three quarters (71%) of the nation lack awareness on how to best cook it.

Pretty crazy stuff!   Lucky for us, and me, of course haha, Tassal has taken up the challenge In a mission to champion Australia’s love for the superfood.  They’ve  has also teamed up with leading nutritionist Susie Burrell to highlight how easy it is to prepare salmon for different meals of the day, while also championing the unknown benefits of eating salmon – and why it is known for being so super. 
“Fueling my family with the right foods is a key part of my role as a mum and salmon is one of the most nutrient-dense options available.  It’s one of the richest sources of omega-3 fats, its high in protein and contains Vitamin D, Vitamin E and a range of B group vitamins and antioxidants. ” she says,  “There are a few foods that offer so many key nutrients in a single-serve, which is why salmon is frequently referred to as ‘brain food’!  Omega-3 fatty acids in particular provide a multitude of benefits throughout the body.”

Despite 61% of Australians seeing salmon as a healthy and nutritious meal option,
research has shown that Aussies on average know only 2 salmon-based recipes, compared to 7 chicken and 5 beef.

With Aussies struggling to know what to do with salmon in the kitchen to take advantage of its health-boosting abilities, Tassal is commandeering a new routine to make it easier than ever for families to have the confidence to cook it.
Aussies are being encouraged to embrace the ‘5 + 5 = salmon made super’ routine – an easy and efficient method where a fillet of salmon is grilled on each side for five minutes before being served.
Tassal is hoping to ingrain this 10-minute cooking routine in Aussie homes across the country, shifting perceptions of many who are unclear on how quickly and easily
salmon can be prepared.
That’s right, no more excuses that you don’t have time to cook healthy meals.
Over many years, research has shown that individuals who have high levels of omega-3 fatty acids in their blood experience a range of health benefits including a reduced risk of developing cardiovascular disease and inflammation.


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Fish oil contains large amounts of omega-3 fatty acids, eicosapentaenoic acid (EPA; 20:5 n-3) and docosahexaenoic acid (DHA; 22:6 n-3) and when testing a controlled group with EPA rich and DHA rich diets against those with no Omega 3 in their diet, links were found in improved cognition when asked to perform various memory and spatial tasks.  Monitoring the brain with functional magnetic resonance imaging, the monitored increased brain activation and neural efficiency as a result of the boost in EPA re-enforcing its health benfits.  Graph: Human Psychoparmacol by (Bauer et. al. , 2014) 

The recipe to try out on World Salmon Day 


Tassal Crispy Skin Salmon with Asian Vegetables
(5+5 = salmon made super)
  • 4 Tassal Fresh Salmon Fillets, skin on
  • 2 tbsp vegetable oil
  • 1 red onion, sliced
  • 4 baby boy choy, cut in half
  • 1 carrot, shredded or julienned
  • 1 bunch baby asparagus, trimmed and cut in half
  • Fresh coriander leaves, to serve
  • 1/4 cup chopped cashew nuts, to serve, optional
  • 2 cloves garlic, finely chopped
  • 4cm piece ginger, finely chopped
  • 1 small red chilli, finely chopped
  • 2 tbsp lime juice
  • 2 tbsp fish sauce
  • 1 tbsp soy sauce
  1. Combine dressing ingredients together in a jar then set aside.
  2. Heat 1 tablespoon oil in a large non-stick pan over high heat. Place the fillets of salmon skin side down for 5 mins until the skin goes crispy then turn and cook for a further 5 mins. Remove from pan and set aside in a warm place.
  3. Add remaining oil to pan and add the vegetables all at once. Toss to cook for 3-4 minutes or until cooked to desired texture.
  4. To serve; divide vegetables between 4 bowl plates and top each with a fillet of fish. Pour a little dressing over the fish and vegetables and garnish with a sprinkle of
    chopped cashew nuts and coriander leaves.


The importance of a high Omega 3 diet:


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Molecular biology and genetics research is giving us new insight into how our genes influence the absorption of nutrients and therefore our cognitive function and susceptibility to various digestive, mental health and anti-social behaviour.  A compelling case was put forward in a review of studies in this area by Artemis Simpoulos (2011) Mol Neurobiol  44:203–215
Graph: Bohannon J (2009) The theory? Diet causes violence. The lab? Prison. Science 325:1614–1616


Choose from a great range of Tassal products:

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