Salmon and Black Rice

Marilyn, who gave us the Rosemary Roasted Vegetables recipe, provided this recipe for us as well. When we sat down to discuss her thoughts on food and health, she mentioned how she used to make this recipe with brown rice but recently switched to black rice. When asked why, she said that she has heard that black rice is full of antioxidants, which help to rid the body of free radicals.

After doing some research on the matter, we discovered that it is indeed true that black rice is higher in antioxidants than blueberries (which are often touted as being extremely high), as well black rice helps to reduce inflammation (http://www.wholegrainscouncil.org/whole-grains-101/health-benefits-of-rice). A simple switch from white or brown rice to black rice can really make a big difference in health benefits over the long term.

We also discussed how she makes a point of always buying wild caught salmon, due to the health benefits of not consuming farmed salmon. However, in looking into the differences, there is one benefit to eating farmed salmon: farmed salmon is generally fatter and therefore higher in Omega-3 fatty acids than wild salmon, which is a benefit to the consumer as we need Omega-3’s in our diet. However, there are serious health risks with eating farmed salmon, it is also much higher in chemicals that can cause “cancer, memory impairment and neurobehavioral changes in children” (http://www.medicalnewstoday.com/releases/35370.php). There are risks and benefits to eating either farmed or wild caught, and we’re only discussing the health benefits. This discussion hasn’t delved into the environmental impacts of factory farmed fish and those caught in the wild.

All in all we would recommend doing your research and making an informed decision with the types of food you consume. Whether it be wild salmon or black rice, know what you are putting into your body!

Further reading:

http://www.eatingwell.com/food_news_origins/green_sustainable/the_wild_salmon_debate

http://www.doh.wa.gov/ehp/oehas/fish/farmedsalmon.htm

http://www.ewg.org/node/8518

Check out our discussion in Tips on Our Global Water System and Fishing. Add your voice to the conversation!

Salmon and Black Rice – Serves 2

¼ – ½ cup black rice
½ – 1 cup water or broth
¼ cup frozen sweet corn, defrosted
1 ½ cups sugar snap peas, whole
2 salmon steaks
1 tbsp olive oil
2 tbsp teriyaki sauce

Soak black rice in water/broth for half an hour. Bring rice to boil, then simmer for about a half hour.

In a separate pot or steamer, steam the snap peas until tender crisp. Set aside.

Meanwhile, heat up a frying pan on medium and add olive oil. Cook the salmon steaks 2-5 minutes each side (depending on thickness of steaks). Turn heat down to medium low and add teriyaki sauce and corn. Stir and cook until corn is tender. Turn salmon steaks once more. Add in snap peas. Serve on bed of rice.

Enjoy!

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