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

Cook Time: 15

Total Time: 35

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.