Hopefully this challenge will inspire you to look for a new (or dig up an old) fish recipe, or order a fish dish off the menu when you eat out this week!

Not only is fish a great source of protein, but it also has an excellent supply of Omega 3 fatty acids in it, which unfortunately is lacking in most American’s diets!

Omega 3 and Omega 6 fatty acids are both polyunsaturated fats, and they are particularly beneficial and heart healthy fats.  However, the problem lays in the fact that we do not get near enough Omega 3 fats in relationship to our Omega 6 fats. 

The food industry has added Omega 6’s to practically everything to “make the food healthier”.  But in doing so, consumers are eating mostly these processed foods and not all the whole foods with the naturally occurring Omega 3’s.

The highest quantities of Omega 3 fats are found in fatty fish (salmon, tuna, mackerel, anchovies, herring), walnuts, and flaxseed.  And while getting more of these good fats from all their sources improves inflammation in the body and surely provides many other health benefits.  The components present in the fish sources of the Omega 3’s are the most beneficial when looking at the prevention of Myocardial Infarction (MI), and decreasing the chance of death from heart disease and MI.

Other benefits of the DHA and EPA present in fish include:

Decreasing Triglycerides

Decreasing depression and symptoms of bipolar disorder

Decreasing inflammation in the joints and blood vessels

Decreased risk of stroke

Other possible benefits but more research is needed, however it sure can’t hurt!

Decreasing Asthma

Reduced symptoms of ADHD in children

Protection against Alzheimer’s Disease

Tons of benefits friends!  Incorporate fish into your regular diet! 

There are so many fantastic ways to prepare fish, and it is so much easier than you may think.  I included one of my favorites below that I think came from Real Simple magazine.

For the purists in your household just leave the vinaigrette on the side, it is delicious both ways!

Roast Salmon and Peppers with Caper Vinaigrette


1 cup long-grain white rice

2 small red bell peppers, quartered

1 fennel bulb, thinly sliced

2 T. olive oil

Kosher salt and black pepper

1 1 ¼ -lb piece skinless salmon fillet

¼ cup fresh flat-leaf parsley, chopped

1 T. capers, chopped

1 T. red wine vinegar


Heat oven to 400 degrees F. Cook the rice according to the package directions.

Meanwhile, in a large roasting pan, toss the bell peppers, fennel, 1 tablespoon of the oil, ½ teaspoon salt, and ¼ teaspoon pepper. Roast for 5 minutes. Season the salmon with ¼ teaspoon salt and 1/8 teaspoon pepper and nestle it among the vegetables. Roast until the salmon is opaque throughout and the vegetables are just tender, 14 to 16 minutes.

In a small bowl, combine the parsley, capers, vinegar, and the remaining tablespoon of oil. Drizzle over the salmon and rice.