The Byram Healthcare Breast Pumping Blog: Salmon is Delicious and Nutritious for Breast Feeding Mamas

Fish, in general, is a fabulous food source. Many fish varieties are high-quality protein measuring low in saturated fat and rich in omega-3 fatty acids. [1] Wild salmon is always at the top of the list of foods rich in Omega-3.

Omega-3s are considered essential fatty acids crucial for human health. However, the human body is incapable of producing this nutritive gold and we must get it from our food sources. [2] Research suggests that nursing and breastpumping mothers need two servings weekly in order to consume the appropriate amount of Omega-3 to promote their baby’s healthy brain development. [3]

Here are a few recipes to help you incorporate salmon into your diet as a part of the suggested weekly servings.

Triple Mustard Salmon [4]

By Food & Wine’s Marcia Kiesel

Yields: 4 servings

Ingredients:

3 tablespoons toasted wheat germ
1 tablespoon yellow mustard seeds, crushed
Four 6-ounce skinless salmon fillets
Salt and freshly ground pepper
2 1/2 tablespoons Dijon mustard
1 1/2 teaspoons dry mustard
1 tablespoon canola oil

Instructions:

In a shallow dish, combine the wheat germ and mustard seeds. Season the salmon fillets with salt and pepper.
In a bowl, blend the Dijon mustard with the dry mustard and spread it over the skinned side of the fillets.
Dip the mustard side of the fillets in the wheat germ mixture until thickly coated.
In a nonstick skillet, heat the oil until shimmering. Add the fillets, crust side down, and cook over moderately high heat until browned and crisp, 3 minutes.
Turn the fillets and cook over moderate heat until barely cooked in the center, 3 minutes longer.
Transfer the salmon to plates and serve crust side up.