The Omega-3 Packed Salmon Lettuce Wrap

Amy Chow, RD, CDE
May 24, 2016
3 min read

While I was pregnant, I developed an aversion to fish... I could not stand smelling, cooking or eating it, just the thought of fish would make me want to throw up. Funny how hormonal changes can have such an effect on food preferences. So, I totally get it if you don't like fish and many of my clients, especially kids, freaks out as soon as I give them a recipe for fish. Less than one-fifth of Americans meet the suggested guideline of having fish at least 2x a week.

Sometimes it is helpful to try different recipes and play around with different flavors so that the 'fishy taste' is not as strong. Again, get your kids involved in the grocery shopping, food prepping and cooking as much as possible; this repeated exposure will increase the likelihood of them trying fish one day. Parents are role models, if you don't like fish yourself, it can be especially hard to get your children to enjoy eating fish. Try different fish and seafood, try out new recipes, try cooked or raw fish (sashimi/ceviche), try canned/fresh/frozen, try serving it hot or cold - the good news is that fish goes well with almost anything.

So, what's the big deal about fish anyways?

One noteworthy group of nutrients found in fish is the omega-3 fatty acids (EPA & DHA) which are essential for brain development (especially important for babies and children), offers protection against heart diseases and lowers the associated mortality (improves heart disease markers - lipid profile, blood pressure, etc.) and may improve some symptoms of rheumatoid arthritis. More recent research is looking into the role of omega-3 protection against cognitive decline, dementia, and depression. In short, we know that fish is good for ya :)

Examples of oily fish that are high in Omega-3 fatty acids include: Salmon, Mackerel, Sardines, Herring, Arctic Char, Anchovies, Trout.

You can also get Omega-3 fatty acids (ALA) from canola/soybean oil, hemp seeds, ground flaxseed, walnuts, soy products, and fortified margarine. However, it is important to note that the conversion of ALA -> EPA & DHA is very limited and further research is required to establish the benefits of ALA.

The established benefits of omega-3 fatty acids are mainly demonstrated with the consumption of oily fish. Omega-3 supplements may be beneficial for heart disease prevention if fish intake is low, but again further research is required.

Now you know the benefit of eating fish, are you ready to give this recipe a try? :D

I love the idea of lettuce wraps, it's great for Spring/Summer warmer seasons when I'm more in the mood of a lighter dinner. If you are really not into fish, this recipe also works well with diced/ground chicken, turkey and tofu. Enjoy!

Salmon Lettuce Wraps - 4 servings

12oz Salmon, raw

1/4 cup soy sauce

1/4 cup honey or maple syrup

2 tbsp lemon juice

1 tbsp white vinegar

1 tsp ground pepper

1 cup water chestnuts, canned, drained, chopped

2 cloves garlic, minced

1/2 cup onion, sliced

1/2 cup peppers, julienned

1 head iceberg lettuce, leaves separated

Marinade salmon with above ingredients for 15 - 30 mins.
Cook salmon on skillet with skin side up first until fish turns opaque and flakes easily, about 6 minutes.
Remove skin and flake cooked salmon, set aside.
Heat skillet with vegetable oil. Cook vegetables until tender.
Add in flaked salmon and mix well.
Serve with lettuce leaves.