Omega-3s and Grilled Salmon: Food for the Heart and Brain

Salmon being marinated with spices for grilling by Arun Shanbhag
Come spring, I can’t wait to fire up the grill and throw some salmon on it. Not only is grilled salmon one of my favorite, salmon is also an excellent source of omega-3 fatty acids. These essential fatty acids improve heart health, have anti-inflammatory properties and as recent research informs, improve brain function. Yaay!

Oil extracted from fish is rich in omega-3 fatty acids. Two types of omega-3s in fish are: EPA (eicosapentaenoic acid) and DHA (docosahexaenoic acid); the human body does not make either of them. So we need to get it in our diet (eat fish) or take supplements. The third type, ALA (Alpha linolenic acid) is highly concentrated in oils from flaxseed, walnut and canola.

The list of positives attributed to Omega-3s continues to grow. They lower levels of triglycerides – the nasty fat-carrying blobs in the blood. Omega-3s help the ventricles – the two big chambers of the heart, which do most work of driving blood to the body – pump blood steadily and prevent their erratic beating called arrhythmias. Fish oil also reduces inflammation in the heart and helps prevent formation of dangerous clots in the bloodstream.

As a runner, my aggressive training inflames my muscles and soft tissues, manifesting as sore legs. Thus taking fish oil supplements has valuable anti-inflammatory effects even for heathy athletes. Relatedly, fish oil tamps down inflammation associated with arthritis.

Omega-3 fatty acids are preferentially concentrated in nerve cell membranes and play an important role in brain function. DHA facilitates signal transmission across synaptic junctions in the brain. Synapses are junctions between nerve cells and transmission across synapses along with their capacity to change is central to cognitive functions like learning, improving memory and other aspects of acquiring knowledge. In school children, Omega-3 supplements has been shown to improve “school performance.” Even for the elderly over 70 years of age, omega-3 supplements were found to postpone the cognitive decline associated with aging.

Deficiency in omega-3 deficiency is is associated with increased risk of mental disorders including depression, dyslexia, and schizophrenia. tauba tauba!

Conversely, diets high in trans- and saturated-fats adversely affect cognition and neurological function. Thus if fish can be considered brain food, fries and hamburger deserve the monicker: dumb and dumber!


Oily fish rich in omega-3s include salmon, sardines, herring, trout and mackerel. Unfortunately, the mackerel available in the US has higher levels of mercury restricting portions for pregnant and nursing mothers and developing children.

Vegetarians do not despair! Load up on ALA from plant products, which the body converts to EPA and then DHA! Toss a handful of walnuts on your cereal. I sprinkle a spoonful of flaxseed powder (Trader Joe’s) on my cereals and desserts, and we use canola oil for cooking. Soya in its varied forms is another great source of ALA.

Or you can always pop a fish oil capsule. When shopping, compare total EPA and DHA levels. About a gm is plenty! USFDA reports that fish oils are free of mercury and other heavy metal contaminants. Nice! The downside of all this omega-3 craze? Corporations are adding Omega-3s to pasta, breads and even baby foods!

Wouldn’t you rather just eat a nicely grilled filet of Salmon? Here’s a simple recipe we follow regularly.


Marinating Salmon filets

  • Thoroughly wash filets, sprinkle, and rub salt and turmeric powder; leave aside for 15 minutes
  • For the marinade, mix the following to make a thick paste:
    • Red pepper powder, 2 table spoons
    • mince two garlic cloves
    • lemon juice, 1 table spoon
    • salt to taste

Procedure

  • Wash the salt and turmeric off the fish
  • Apply paste and marinade for 45 minutes
  • Wrap each filet in a piece of aluminum foil completely; even fold the edges
  • For the eco-conscious, if available you could use a banana or haldi leaf for added flavor
  • Salmon being marinated with spices for grilling by Arun Shanbhag

  • Place on the grill with skin-side UP; grill for about 7-10 minutes
  • Salmon being marinated with spices for grilling by Arun Shanbhag

  • Turn over, peel back foil and allow simmering juices to dry
  • Salmon being marinated with spices for grilling by Arun Shanbhag

  • After about 7 minutes, remove from grill; I like my salmon moist!
  • Squeeze a few drops of fresh lime
  • Use a fork to gently remove the fish, leaving the skin stuck to the foil
  • We usually start with red wine, and accompany the salmon with some grilled vegetables (zucchini, mushrooms, asparagus) and some rice pulao!
  • To your health: heart and mind!

Salmon being marinated with spices for grilling by Arun Shanbhag

Select References:

  • Fish and Fish Oil, Harvard Heart Letter, July 2008
  • Food for Thought, Economist, July 19, 2008
  • Fish and Omega-3 Fatty Acids, American Heart Assn
  • Greenwood & Winocur, High-fat diets, insulin resistance and declining cognitive function, Neurobiol Aging (2005)
  • van Gelder et al, Fish consumption, n‑3 fatty acids, and subsequent 5‑y cognitive decline in elderly men, Am J Clin Nutr (2007)
  • Fernando Gomez-Pinilla, Brain Foods: The effects of nutrients on brain function, Nature Reviews, Neuroscience (2008); PDF

26 thoughts on “Omega-3s and Grilled Salmon: Food for the Heart and Brain

Add yours

  1. hubby being keralite loooooves any kinda fish… btw, of the bunch of travel options ….one of them may be to make a boston trip on the coming long weekend, and wud love to meet you…. let me know if you are available, whilst we finalize plans….

  2. Ha hA Sush!
    Salmon ki Jai!
    Jai Hind!

    I think you did post your salmon pic, no? I remember seeing that delicious piece; Yumm! Yes, so many ways to cook salmon and its tough to mess it up!
    🙂

  3. Salmon ki jay ho.
    I even like the simplest versions, which is to bake it and then sprinkle seafood seasoning, salt and possibly pepper.

    This one looks very cool.
    I think I have a pic of the new recipe of salmon that I tried. Will post on on my page. Utterly excited.

  4. Hemya –
    Good to hear from you! after shaadi, you simply disappeared yaar!

    yes, its quick and easy to do; even a simple Olive oil and basil leaves will do for a quick marinade.

    Enjoy!
    🙂

  5. Hi Maya:
    Salmon is really delicious – actually, you can simply coast it with olive olive and some salt and grill it. The taste is delicious!
    and its a very clean fish! 🙂
    Give it a try.
    You will certainly love it.
    Arun

  6. Yum yum yum yum, delicioso !!! Had salmon once long back, don’t remember wht is tastes like, but this marinade and the grilling sure makes me want to try it ..Thanx for all the info too..

  7. Thank you Sudeepta for taking time from the beautiful boys to browse and comment :-))

    wild alaskan salmon – Yumm! Love that! We generally just pick the Atlantic farm raised selections – cheaper 😉 – so we can eat more! :-))

    Agree, grill marks are fabulous!

    Arun

  8. LOVE Salmon – we bought some wild alaskan premarinated salmon recently which was excellent too (added some chilli pdr to that ;)) This looks very tempting – will try it. I like the grill marks on salmon though – I put it skin side down first, it is easier to keep the piece intact.

  9. Padma:
    Glad you liked the info on Omega-3s! Its amazing stuff!
    Brain Food, verily!

    In the winter when we can’t get to the grill (or its snowing), tava fry is the way to go! Either way, Salmon is King!

    Heh! Thank you for that Award! YaaaaaaaY!

    Arun

  10. Great post on grilling Salmon and thanks for sharing the info on omega-3 fatty acids. I tava-fry it, never tried grilling it…

    Hey Arun, got something for you! pls. drop by my blog and pick up your award. 🙂

  11. Thanks for posting this recipe! I definitely wanted something of a spicier persuasion and this looks great. I absolutely LOVE salmon but my father and brother aren’t as huge fans of fish (surprising considering we’re Malayalee) so I feel bad buying a huge fillet and having most of it just sit around because no one else wants to eat. Inevitably I end up getting most of my salmon by way of sushi!

    Maybe with a spicier take on a grilled salmon fillet, they’ll actually be on board next time I make it!

    arunaH uvacha:

    WoW! Malayalees passing up on Salmon? :-))
    This is definitely spicy and they should love it!

    and don’t feel bad – many times M and I just get a huge filet and grill it alongside some asparagus! Then that is all that we have! (asparagus goes well with salmon)

    Sushi!!!! certainly. we haven’t been sushi-ing in a while. I usually reserve that after a nice long run! Yaaay!

    let me know how the family loves this marinade.
    🙂

    Arun

  12. Great information, Arun! Didn’t know that omega-3 fatty acids reduce triglycerides. Like millions of other Indians, my cholesterol is not high but, triglycerides are always shooting through the roof.

    I usually use steaks instead of fillets and that avoids the problem of flaking and losing some fish into the grill. I like the grill design stamped into the fish making it crispy. Also, we use a cajun spice mix (cayenne pepper plus other spices) with some olive oil to marinate.

    arunaH uvacha:
    Parag,
    The more I read about Omega-3s, the more I am amazed. Start kids early on fish!

    Yes, I alternate with the steaks too, and those I just put on the grill, sans foil. yeah, I do miss the steak marks and at times I have flipped the piece on the grill just to get a nice crust.

    Haven’t tried the the cajun sauce, should try that at home (in a restaurant, that’s all I get).

    Thanks!
    Arun

  13. Enjoy it Joy!
    Salmon is one of my favorite to grill;
    BTW, this recipe yields a pretty spicy fish – but you are Konkani! 🙂

    and the foil is completely optional; but I prefer it as it prevents the salmon from flaking and ‘losing’ pieces in the grate.

    Let me know how it turns out.
    ARun

  14. Thanks for the recipe, I have always wanted a reliable enough recipe to cook salmon and here you are! I’ll make sure I try the Grilled Salmon this weekend.

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