Think because you’re poor you must be deprived of seafood? Think because you can’t buy those fancy supplements you’re doomed to Omega-3 deficiency? Think again. Although you may not be able to afford the slick lemon flavored fish oil from Norway, canned seafood is always an option. Yes, I said canned seafood. It’s not gross. It’s good, and it’s cheap. Try it.
This recipe calls for canned salmon which will run you a mere couple of bucks. Purchase wild as opposed to farmed, water-packed as opposed to oil-packed. Per 3 oz serving, salmon offers 1.1–1.9 grams of Omega-3s. The only fish comparable in Omega-3 content are tuna and herring. Before you start freaking out about mercury, note that salmon’s mean mercury level in parts per million is only 0.01. Even tuna, which has been so slandered, is only 0.12.
The recipe also makes use of smoked oysters. If you’ve never tried these, keep an open mind and pick them up next time you’re at your local grocery. You’re in for a treat. Now, please be careful when purchasing these. Often they are packed in soybean or cottonseed oil which tend to be partially hydrogenated (shorthand: “bad”). Choose olive oil instead. These little nuggets of the sea are incredibly high in Vitamin A, B12, and D, and chock full of minerals, particularly zinc, copper, and selenium. And best of all they taste great.
The accompanying seaweed is also abundant in minerals, and the avocado, although technically not recession-friendly, is worth the splurge, considering how little you’re spending on the rest of the dish. It offers a vegetable-based source of Omega-3 and a mellow, buttery taste. I chose buckwheat as the grain featured in the recipe, since it’s alkaline, but you can substitute any grain that tickles your fancy. And of course I had to include the greens, since it’s important to eat them on a daily basis.
photo credit: *clairity*
1 cup buckwheat
1 can salmon
1 tin smoked oysters
1 avocado
1/2 bunch chard or spinach
sea salt to taste
3-4 sheets of nori
1. Add buckwheat and water to a pot in a 1:2 ratio. Simmer for approx. 15 minutes.
2. While it’s simmering, clean and chop greens and saute until just barely wilted: do not overcook.
3. Add all ingredients except nori to a bowl and mix.
4. Use nori sheets to scoop out bites of your new lunch.
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