Cancer Fighting Kitchen: Fish and a Recipe for Salmon-Wasabi Sandwiches
Fish, especially those high in Omega-3's cut the risk of cancer, especially prostate cancer, lower the risk of heart disease and helps to stop inflammation in the body. The fish highest in Omega-3's are albacore tuna, salmon, mackerel, lake trout, herring and sardines. Because salmon and other fatty fish tend to store environmental pollutants like mercury into their fatty tissue, it is best to choose wild Pacific salmon or farmed salmon from Chile. Canned salmon comes from wild varieties. I have been trying to add fish to my diet at least once or twice a week. If you are having fish as your main meal of the day, a serving can be up to 6 ounces, or 3 ounces for a lunch.
Salmon-Wasabi Sandwiches6 Tab. mayonnaise
2 Tab. rice wine vinegar
1 Tab. minced or grated ginger
1 1/2 tea. Wasabi powder or paste
1 tea. mirin
1 can (7.5 oz) salmon, drained and flaked
2 Tab. scallions, chopped
1 Tab. sesame seeds
8 slices pumpernickle bread
1 cup thinly sliced cucumber
1 cup watercress sprigs
Whisk 3 Tab. mayo, rice wine vinegar, ginger, Wasabi and mirin in a bowl. Add the salmon, scallions and sesame seeds. Mix well. Spread the remaining 3 Tab. mayo over one side of each bread slice. Divide the salmon mixture among 4 of the bread slices. Top with cucumber and watercress and lastly, the remaining bread slices.
Serving size is one sandwich.
314 calories, 18g protein, 36g carbohydrates, 5g fiver, 12g fat