I’ve unofficially begun my quest for outdoor activity as opposed to gym confinement. For those of you who haven’t read, you can check out my 2013 goals here. Basically, these are the ten goals I choose to accomplish this year. Over the course of the next 11 months, I’ll provide updates to you randomly in blog posts. So tune in often!
So prior to my outdoor ventures, I was a gym-rat; specifically, I was glued to the weight room often times bypassing the cardio machines to hungrily hurry towards the barbells and free-weights. I’ve put on a great deal of muscle in the last few months because of this. Now, I am changing my actions and implementing more outdoor running, walking and hiking to build my endurance. I’m training for my second half marathon in June — another one of my goals! Running can be hard on the knees and joints and so I’ve been purposely eating more omega-3 rich fish for the anti-inflammatory properties and its effectiveness in reducing exercise-induced soreness, therefore improving recovery time.
Salmon is a fatty fish that offers about 2 grams of omega-3 fats in a 5 ounce serving. It is recommended to eat 2-3 servings of fish per week to ensure you are balancing omega 3s with inflammatory omega-6s. Inflammatory omega-6 fats are found mostly in plant oils and fried foods prepared using rancid plant oils such as soybean, canola, corn, cottenseed, vegetable and safflower. Health issues such as PMS, cramps, joint pain, obesity, diabetes, sports recovery, high cholesterol, depression and anxiety can all be eased by reducing intake of omega-6 while increasing omega-3 fats. Eating fish, taking fish oil supplements, and cooking with healthy fats such as coconut oil, olive oil, animal fats (grass-fed), and pastured butter are all ways to improve your body’s omega-6 to omega-3 ratio which ideally should be 3:1 or better. Due to the Standard American Diet (SAD), that number is more like 20:1 for the (less than) average American. Improve your ratio today with this yummy salmon recipe.
You will love this lemon pepper crusted salmon: full of bold and bright flavor from the lemon and black pepper. You can choose to remove the skin from the salmon but personally I keep the skin on because it adds a bit of crunch from frying it in the coconut oil. Serve the salmon with a side of greens of your choice.
Lemon Pepper Crusted Salmon
- 1 pound fresh wild salmon, cut into 3 pcs 5-6 ounces each
- 1 tablespoon coconut oil
- 1 teaspoon sea salt
- 2 teaspoon black pepper
- 1 lemon, cut into 4 wedges
1. Rinse salmon then pat dry.
2. Squeeze juice of 2 lemon wedges onto both sides of salmon.
3. Mix salt and pepper in small bowl then sprinkle liberally onto salmon making sure to coat evenly on both sides.
4. Heat oil in pan.
5. Pan fry salmon for 3 minutes. Flip and fry 3 more minutes.
6. Plate salmon and squeeze juice of 1 lemon wedge onto salmon (skinless side).
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