Let’s talk FATS!

One of my favourite macronutrients to be including throughout the day. Salmon happens to be chock-full of the incredibly anti-inflammatory essential fatty acids more commonly known as omega-3s.

Quick Nutrition Lesson: omega-3s are considered essential fatty acids because they cannot be produced by the body and must come from the diet.

And those omega-3s are a VERY important nutrient for acne sufferers. Every one of my clients in The Clear Skin Solution both eat and supplement with omega-3s.

Omega-3s & Your Skin

This is a two-parter: smooth skin & acne.

First up, smoothing.

While omega-3s are a smaller part of your skin’s lipid content, they are still vital to its overall health. They help create a barrier that keeps the hydration in and the bad guys out. You want to be increasing your omega-3s to help your skin retain its moisture. This is an important thing for acne-sufferers because a lack of moisture causes the skin to overproduce acne-triggering sebum.

Second, ACNE. That’s really why we’re all here.

Acne is an inflammatory disease. Its core cause is inflammation and oxidative stress. And acne-sufferers tend to have higher levels of both in their body. When this happens, a perfect storm for acne bacteria and clogged pores starts brewing. Hello, breakouts.

Luckily, omega-3s are a powerhouse in the anti-inflammatory department. Numerous studies have shown the benefits omega-3s have on reducing acne because of those anti-inflammatory properties.

Here’s another few fun facts about skin-loving omega-3s:

• May help speed up wound healing.
• Helps improve the gut lining (read why that’s important for acne here).
• Assist in lubricating the digestive tract to help ensure proper elimination of waste/toxins.
• Can help reduce damage to collagen (aka anti-aging).
• Helps protect against UV light.

Pan-Seared Salmon with Pesto Bruschetta Zoodles

Simple one pan meal full of skin-loving omega-3 fats.

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Prep Time: 20 minutes minutes

Cook Time: 15 minutes minutes

Total Time: 35 minutes minutes

Author: Katie Stewart Wellness

Ingredients

For the zucchini:

• 2 zucchini spiralized
• Drizzle extra virgin olive oil for cooking

For the pesto:

• 2 cups fresh basil
• 2/3 cup extra virgin olive oil
• ¼ cup sunflower seeds
• 2 cloves garlic
• 1 ½ tsp lemon juice
• ¼ cup nutritional yeast
• Unrefined salt to taste

For the bruschetta:

• 1 roma tomato diced
• 1 clove garlic minced
• Splash of apple cider vinegar
• Splash of extra virgin olive oil

For the fish:

• 3-4 ounces wild salmon
• 1 tbsp extra virgin olive oil
• 1 clove garlic minced
• 2 tsp lemon juice
• 2 tbsp fresh parsley chopped
• Unrefined salt to taste

Instructions

• Use a spiralizer to turn the zucchini into noodles. Set aside.
• Add all the ingredients for the pesto into a mini food processor. Pulse until pureed down. Set aside.
• Add all the ingredients for the bruschetta to a small bowl and mix until well combined. Set aside.
• Heat olive oil over medium-high heat in a pan. Add zucchini noodles and saute for about 5-7 minutes or until al dente. During the last minute of cooking, add desired amount of pesto to the pan. Set aside and cover to keep warm.
• In the same pan, place salmon skin-side down. Drizzle with olive oil and lemon juice. Sprinkle with garlic, parsley, and salt. Sear on each side for about 3 minutes (or until cooked through).
• To assemble, place pesto zoodles on a plate and mix the tomatoes in. Plate with the cooked salmon and fresh avocado (if desired).

Notes

Store the extra pesto in the fridge and use within 3-4 days. Alternatively, you can freeze for use at a later date.