In effort to minimize supplements I take during pregnancy (my third is due in October), I prepare oily fish at least twice a week to meet my Omega-3 requirements. Omega 3s are essential for proper health in both infants and adults. Specifically when it comes to pregnancy, recommended amounts of Omega 3 have not been established yet, however it is known that Omega 3 fatty acids (especially DHA and EPA) are important for proper brain, eye and nerve development in a growing baby in utero.
What’s recommended in Canada is consuming at least 5 oz of fatty, low mercury fish per week to obtain enough Omega 3. Types of fatty fish also low in mercury and high in Omega 3s include salmon, light flaked tuna, halibut, and trout. If you aren't a fish eater, it's recommended you take a regulated (must have an NPN or NHP #) Omega 3 fish oil supplement during pregnancy containing between 500-1000 mg of DHA and EPA combined per day.
Because I have two kids at home and work part-time, I often come home at 5:30pm in need of a quick and easy dinner option. We all love salmon so I try to make it once a week. I bought cedar planks for Costco (there were 6 in the pack) and try to remember to put one in the sink (full of water) before I rush off to work. I also whip up my super easy salmon marinade so that the salmon can soak up all of the amazing flavours during the day before BBQ'ing that night.
Here's the easiest cedar plank salmon recipe that your whole family will love.
Submerge a treated cedar plank (specific for cooking salmon) in water for at least an hour (up to 24 hours)
In a medium-sized bowl combine juice of lemon, olive oil, garlic and salt and pepper. Whisk together
On a large plate or cooking sheet, lay salmon out and brush marinade on evenly. Either cover with plastic wrap or place in a leak-proof ziploc bag and into the fridge to marinade for at least 2 hours.
When ready to grill, place salmon on top of the cedar plank (keeping any marinade that hasn't soaked into salmon) and place on grill over medium-high heat. Close lid and cook, brushing once with remaining marinade, until salmon flakes easily-- about 25 minutes. Transfer to serving platter and enjoy!
Serve with any salad or grilled/steamed/raw veggie such as as this Asian Grilled Asparagus, well as steamed rice, quinoa or a fresh baguette. You may also be interested in servings this Lemony Angel Pie for dessert.
For more information on important nutrients during pregnancy: 6 Important Nutrients For Pregnancy