Have you been eating two fish meals a week as recommended for a healthy heart? If so, the good news is that you also may be reducing your risk for macular degeneration, an eye condition which causes loss of central vision with aging.
Omega-3 fatty acids appear to be the key preventive factor, according to the Age-Related Eye Disease Study Research Group. All fish contain omega-3 fatty acids. Oily fish, such as salmon and tuna, have the highest amounts.
Although it is well-known that eating fish is good for you, some people tell me they do not like to cook fish because it “smells up the kitchen.” Grilling fish outdoors eliminates that problem. Frozen salmon fillets make it easy to grill salmon any time. Just microwave 1-2 minutes before grilling and then grill only until the salmon flakes easily.
When grilling meat, fish or poultry be aware that high heat and juices dripping onto hot coals produce cancer-promoting substances. To minimize the risk, use these techniques:
€ Remove visible fat before grilling
€ Partially cook in microwave immediately before grilling to reduce grilling time
€ Marinate before grilling
€ Keep portions small to reduce the time on the grill
€ Keep a spray bottle of water handy to control flareups
€ Cover the grill with foil to reduce charring
€ Use tongs or spatula rather than a fork to turn
€ Cut off charred areas before eating
The other problem when grilling is bacterial contamination. To prevent foodborne illness when grilling meat, poultry or fish:
€ Marinate in the refrigerator, not on the counter
€ Don't reuse marinade
€ Cook immediately after microthawing
€ Cook meat and poultry to internal temperature of 160 degrees, fish to 145 degrees
€ Don't use the same platter and utensils for raw and cooked.
Visit www.cce.cornell.edu/
cayuga for nutrition information and easy recipes.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County
Grilled Salmon with Creamy Cucumber Dill Sauce
Makes 4 servings
4 salmon fillets
1/2 cup finely chopped seedless cucumber
1/2 cup plain low-fat yogurt
1/2 teaspoon dried minced onion
1/2 teaspoon dried dill weed (or 1 tablespoon fresh chopped dill weed)
Spray grill and salmon fillets with nosnstick spray. Grill fillets for about 8 minutes per side, turning only once. (Fish is done when it flakes easily with fork).
While salmon is grilling, mix sauce ingredients together in small bowl.
To serve, spoon sauce over grilled salmon fillets. If sauce is made in advance, refrigerate until served.
Although it is well-known that eating fish is good for you, some people tell me they do not like to cook fish because it “smells up the kitchen.” Grilling fish outdoors eliminates that problem. Frozen salmon fillets make it easy to grill salmon any time. Just microwave 1-2 minutes before grilling and then grill only until the salmon flakes easily.
When grilling meat, fish or poultry be aware that high heat and juices dripping onto hot coals produce cancer-promoting substances. To minimize the risk, use these techniques:
€ Remove visible fat before grilling
€ Partially cook in microwave immediately before grilling to reduce grilling time
€ Marinate before grilling
€ Keep portions small to reduce the time on the grill
€ Keep a spray bottle of water handy to control flareups
€ Cover the grill with foil to reduce charring
€ Use tongs or spatula rather than a fork to turn
€ Cut off charred areas before eating
The other problem when grilling is bacterial contamination. To prevent foodborne illness when grilling meat, poultry or fish:
€ Marinate in the refrigerator, not on the counter
€ Don't reuse marinade
€ Cook immediately after microthawing
€ Cook meat and poultry to internal temperature of 160 degrees, fish to 145 degrees
€ Don't use the same platter and utensils for raw and cooked.
Visit www.cce.cornell.edu/
cayuga for nutrition information and easy recipes.
Christine Gutelius, MA, RD, CDN, is a nutrition resource educator at Cornell Cooperative Extension of Cayuga County
Grilled Salmon with Creamy Cucumber Dill Sauce
Makes 4 servings
4 salmon fillets
1/2 cup finely chopped seedless cucumber
1/2 cup plain low-fat yogurt
1/2 teaspoon dried minced onion
1/2 teaspoon dried dill weed (or 1 tablespoon fresh chopped dill weed)
Spray grill and salmon fillets with nosnstick spray. Grill fillets for about 8 minutes per side, turning only once. (Fish is done when it flakes easily with fork).
While salmon is grilling, mix sauce ingredients together in small bowl.
To serve, spoon sauce over grilled salmon fillets. If sauce is made in advance, refrigerate until served.
