Salmon is a great catch! This fish contains high amounts of Omega-3 fatty acids. Omega-3’s are important to our heart health, cognition, vision, fertility, and joint health.
Fish like salmon, have 2 special Omega-3’s that are hard to find in our foods naturally.
Eicosapentaenoic acid (EPA)
Docosahexaenoic acid (DHA)
It’s recommended to include fatty fish in your meals twice per week for adequate intake of Omega-3’s. Purchase wild caught Alaskan salmon for highest quality and sustainably sourced food. If you don’t like to eat fish or don’t prepare it often, a dietary supplement would be your next best option! *Always check with your doctor or dietitian before starting a new supplement, especially if you are taking medications.
Make sure you look for a high quality fish oil, krill oil, cod liver oil, or algae oil (for vegetarians) supplement. This means looking into the company, manufacturing processes, third party testing, and dosage.
Fish oil test:
Check your supplement for rancidity. Oils can easily become rancid over time or if not kept in the appropriate storage conditions.
Put one capsule or small amount of oil into your freezer.
After 3 hours or left overnight, check the supplement. It should still be clear potentially with a small amount of condensation on capsule form that you can easily wipe off. If the oil itself is cloudy or smells rancid, then discard the supplement as this means poor quality not safe for consumption.
Air Fried Italian Herb Salmon
Prep Time: 10 minutes/ 3 hours and Cook Time: 17 minutes
Makes 3 servings
Nutrition info for 1 serving: 292 Calories, 27g P, 20g F, 2g C
Ingredients:
0.85 lb(s), Frozen Wild Caught Alaskan Salmon
1 tsp(s), Italian Seasoning
0.25 tsp(s), Spices, onion powder
2 tsp(s), Lemon Juice
0.25 tsp, Salt
0.25 tsp, ground, Black pepper
1 tsp, Garlic
1.00 fluid ounce, Oil, avocado
Directions:
Prepare your salmon 3 hours before you want to eat It if using frozen salmon. If using fresh, I recommend only preparing marinated salmon only 1 hour before cooking.
Get 1 half gallon Ziploc plastic bag. Remove any packaging from frozen salmon. Place salmon in Ziploc bag.
Measure all seasonings, lemon juice, and oil. Put in a small bowl and whisk to combine the ingredients.
Pour seasoning mixture over the salmon into the bag. Close bag tightly and set in refrigerator for 3 hours.
Place marinated salmon in air fryer basket or over foil in an oven. Air fry at 400 degrees for 17 minutes. If using conventional oven, bake at 425 degrees for 15-20 minutes or until internal temperature reaches 145 degrees.
Let cool for 5 minutes and enjoy with 1-2 side dishes!