The American Heart Association recommends we eat more fish, especially those high in omega 3-fatty acids. It's the focus of today's KGMB/HMSA Sunny Side Up.

Ramsay is joined in the Sub-Zero/Wolf Showroom by Chef Yoshi from Nick’s Fishmarket and August Espinal, registered dietician from HMSA’s Care Connection Programs.

Recipes:

Grilled Honey and Sake Marinaded Salmon

Marinade:
8 oz. Salmon Steak
1 cup Rice Wine Vinegar
1 cup Sake
3 oz. Honey
3 oz. Thai Sweet Chili Sauce

Directions: Mix all ingredients well. Marinade fish for 1-4 hours. Put fish on grill and cook for 2 min. Turn fish 90 degree for another 2 min. Flip fish over and cook for 2 min. Finally turn fish 90 degree and cook for another 2 min.

Orange Sweet Chili Butter Sauce:
1/2 cup White Wine
2 oz. Heavy Whipping Cream
1/4 # Unsalted Butter
2 oz. Orange Concentrate
1 oz. Thai Sweet Chili Sauce

Directions: In a sauce pot reduce white wine until only 2 oz. of wine is left. Add heavy cream then slowly add in butter. After the butter is added bring to a boil and turn off. Whip in Orange concentrate and Thai sweet chili sauce.

Seabass Provencale
6 oz. Seabass Filet
3 oz. Roasted Tomato(chopped fine)
1 TBL Capers
1 TBL Kalamata Olives
1 TBL Basil(sliced)
1/2 cup Clam Juice
1 TBL Garlic Butter
2 oz. Flour
2 oz. Olive Oil
salt and pepper 

Directions: Salt and pepper filet, then lightly flour. Heat up oil in a saute pan on med. heat. Add in seabass and lightly brown, then flip over and add clam juice, tomato, olives,capers, and basil. Cover for 1 min. Remove cover and stir in garlic butter. Turn heat off and serve.

Tips about fish and omega-3 fatty acids:

1) The American Heart Association recommends eating fish (particularly fatty fish) at least two times a week. Fatty fish include mackerel, lake trout, herring, sardines, albacore tuna and salmon.

2) Fatty fish are high in omega-3 fatty acids, which can help reduce your risk for cardiovascular disease and heart attack or stroke. Omega-3s help lower the amount of cholesterol and triglycerides in the bloodstream, reduce inflammation, and prevent excessive blood clotting.

3) Other sources of omega-3 are shellfish, tofu, flax, nuts, canola and soybean oils.

4) Fish is a good source of protein and doesn’t have the high saturated fat like many meat products.

Ways in incorporate more fish into your diet:

1) Make tuna sandwiches for lunch. Use tuna canned in water.

2) Eat sardines for snacks. Look for sardines canned in mustard, hot sauce or tomato sauce is avoid excess calories.

3) Slowly start substituting fish for another type of meal each week, working up to two meals per week.

4) Order broiled, grilled or baked fish when dining out; avoid fried fish.

Nick’s Fishmarket
Waikiki Gateway Hotel
2070 Kalakaua Ave.
Reservations: (808) 955-6333
Dinner: Sunday-Thursday 5:30-10 p.m.; Friday-Saturday 5:30-11 p.m.
http://www.nicksfishmarket.com

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