Omega-3s and 2 Simple Salmon Recipes

Recently in all my free time, I came across a really interesting  article in my psychology nerd magazine (here is a link to a digital copy of the article – it’s fascinating) about how women’s body ideals are so different from men’s…women think men prefer thin women but men naturally prefer curvier bodies (a.k.a. some junk in the trunk – JLo, Beyonce, Kim Kardashian, Playboy Bunnies, the list goes on). The article goes on to talk about why lower body hip and leg fat is so hard to lose while upper body fat tends to fluctuate, which personally I found fascinating because it always puzzles me…basically lower-body fat is “protected” so that in the last few months of pregnancy, nursing women start breaking down this fat so it is available to the baby who needs it for healthy brain development.

The article later goes into the importance of consuming Omega-3 fat (particularly DHA) for this reason, as well as countless other health benefits to men and women alike such as improving brain function, heart health, inflammatory issues, preventing cancer, and the health of skin and hair. Because our bodies cannot produce omega-3 fat, our body stores it in our “junk” region from what we eat so that we can later pass our supply on to our babies (I think this is why women who breast feed lose their pregnancy weight much easier than non-breast feeding women). Evolutionarily speaking, this article says men desire women with some fat in their lower bodies because they can pass some of that fat onto their children and make their brains oh-so-smart.

OKAY OKAY, my POINT is that although women (and men) in this country have plenty of fat in their lower bodies (and elsewhere), too much of it is coming from the unhealthy omega-6 fatty acids and not nearly a sufficient amount of omega-3 fatty acids. What I am saying is, we are too “bad fat” and not enough “sexy smart healthy baby-happy fat”. With so much processing and factory production of our foods, we need to be more conscious about choosing foods that will provide us with enough healthy omega-3s (think nuts, grass fed chicken/eggs, wild fish, non-processed meat and veggies). This finally brings me to SALMON (see, I do have a point!), which contains a high amount of omega-3 fatty acids, loaded with the health benefits I have described for what may be too many paragraphs (sorry, count this as your lesson of the day)!

Here are 2 extremely simple ways to season salmon for a delicious and healthy dinner! Both require only 1 or 2 ingredients!

#1: LEMON PEPPER SALMON (pictured on the right)


  • Lemon Pepper powdered seasoning salt (yes, that’s really it!)


  1. Broil salmon on foil-lined tray on top rack approximately 5 minutes on one side.
  2. Take out and flip over. Sprinkle this side with your lemon pepper seasoning (don’t go overboard or it will be too salty) – just a very light coating is plenty. Return to oven and broil for another 5 minutes or so. The fish will continue to cook once it is removed from the heat so it is better to remove it when it is still slightly under-cooked than risk overcooking it. Stick your fork in it and if it flakes and is completely opaque, it’s probably done.

#2: SESAME SALMON (pictured on the left)


  • Low-sodium soy sauce
  • Sesame seeds


  1. Marinate salmon in a plastic bag with low-sodium soy sauce for approximately 15 minutes before cooking. You don’t need a lot of it (1-2 Tbsp per filet is probably plenty).
  2. Broil salmon on foil-lined tray on top rack approximately 5 minutes on one side.
  3. Take out and flip over. Rub a very small amount of soy sauce onto this side of the fish to moisten it. Sprinkle a thin layer of sesame seeds over it. If you want, you can spray/sprinkle a very thin layer of  olive oil on top to encourage the seeds to become toasted. Return to oven and broil for another 5 minutes or so. (See directions for Recipe #1 to check for done-ness).

This is what your uncooked salmon should look like with seasonings.

Enjoy! And read that article – it is sooo interesting!

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