Traditional Western cooking techniques like grilling and roasting set off a chemical reaction in food that releases advanced glycation end products or AGEs. When ingested, AGEs damage collagen. They literally age our skin! The good news is there are simple tricks that can be used to reduce AGE formation, and they’re found in my Omega-3 Garlic Barramundi with Mushrooms & Wild Rice recipe. Using a wet cooking technique (poaching) and employing herbs and citrus juices shown to stop AGEs, this dish maximizes flavor and helps skin look its best.
Omega-3 Garlic Barramundi with Mushrooms & Wild Rice
from The Young Skin Diet by Michelle Lee
1 cup dry wild rice, prepared according to package instructions
½ cup water
½ cup dry white wine or lemon juice
1 lb. barramundi, skinned and cut into 4 equal-sized fillets
2 tbsp. extra virgin olive oil for fish + 1 tbsp. for mushrooms
2 garlic cloves, minced or crushed
¼ tsp. sea salt
¼ tsp. ground black pepper
½ tsp. thyme
1 tsp. rosemary
8 oz. organic mushrooms, sliced
1 lemon, quartered
Pour water and wine (or lemon juice) into a large, non-stick skillet and place over medium heat for 5 minutes.
Slide barramundi fillets into poaching liquid, tops facing up. Top with 2 tablespoons olive oil and sprinkle with garlic, salt, pepper, thyme and rosemary.
Bring to a boil, reduce heat to medium, and poach until barramundi is firm and easily flakes with pressure, about 10 to 15 minutes.
While barramundi cooks, heat a large, non-stick skillet over medium heat. Add 1 tablespoon olive oil and swirl to coat. Sauté mushrooms in skillet until softened, about 5 to 10 minutes. Season to taste with salt and pepper.
Serve poached barramundi atop wild rice. Squeeze lemon juice over fillets and top with mushrooms.
Tip If fillets are thick in center, flip and poach for an additional 3 minutes or until centers are cooked through.
Science & Nutrition
Barramundi + Olive Oil + Thyme + Rosemary: Also known as Asian Sea Bass, barramundi is usually available from aquaculture projects. Farmed barramundi exhibits excellent fatty acid characteristics, including high levels of Omega-3 fatty acids and a positive ratio of Omega-3 to Omega-6 fats, which benefits skin health. Herbs, including thyme and rosemary, stabilize fats and protect them from oxidation during cooking. Herbs accordingly enable the full health benefits of fish and extra virgin olive oil to be realized.
- Nichols, P., et al. “Readily available sources of long-chain omega-3 oils: is farmed Australian seafood a better source of the good oil than wild-caught seafood?” Nutrients. 2014; 6(3): 1063-1079.
- Uribarri, J., et al. “Advanced glycation end products in foods and a practical guide to their reduction in the the diet,” Journal of the American Dietetic Association. 2010 Jun.; 110(6): 911-916.
Lemon + Rosemary: Citrus flavonoids from lemon and polyphenols and diterpenes from rosemary have been shown to produce synergistic effects in protecting skin from photoaging, improving resistance to damage by as much as 56%. The field of protection encompasses keratinocyte cells, the primary cell type in skin’s outer layer.
- Perez-Sanchez, A., et al. “Protective effects of citrus and rosemary extracts on UV-induced damage in skin cell model and human volunteers,” Journal of Photochemistry and Photobiology B: Biology. 2014 Jul.; 136: 12-18.
400 calories; 16g fat; 2g sat. fat; 60mg cholesterol; 220mg sodium; 810mg potassium; 34g carbohydrates; 4g fiber; 1g sugar; 36g protein. 4 servings.
Michelle Lee is author of Living Luxe Gluten Free (nominated for James Beard Book Awards for “Focus on Health” and “Photography”), and she appears on KLRR’s morning show where she shares recipes and health tips on “Delicious Dishes with Michelle Lee.”
In addition to her culinary work, Ms. Lee is an award-winning economics and business consultant who has been featured in various publications, including Forbes, for her research. Ms. Lee holds a degree in economics and an MBA.
Ms. Lee’s new book, The Young Skin Diet, is based on her survey of hundreds of peer-reviewed scientific studies. The Young Skin Diet reveals the six principles of nutrition to rejuvenate skin, as well as over 75 recipes, skin treatments, meal plans and everyday habits to make skin young again. Available for purchase at Vroman’s, Amazon, Pages: A Bookstore, and Barnes & Noble.
More information may be found at TheYoungSkinDiet.com.
Praise for Michelle Lee’s works:
“…entertaining, informative…” – Kirkus Reviews
“insightful” – GFF Magazine
“highly recommended” – Midwest Book Review
More recipes by Michelle Lee:
Rejuvenating Mykonos Mediterranean Salad from The Young Skin Diet
Restorative Hot Honey Fruit from The Young Skin Diet
Buffalo Sprouts from Living Luxe Gluten Free
Pretty, Powerful Pasta from Living Luxe Gluten Free
Indian Jalfrezi Chicken from Living Luxe Gluten Free
Granola from Living Luxe Gluten Free
Crispy Steak Fries from Living Luxe Gluten Free
Spiced Salmon with Curry Dip from Living Luxe Gluten Free
Chocolate Mint Truffles from Living Luxe Gluten Free
Skin-Brightening Coconut Oil Exfoliant from The Young Skin Diet