For a smart baby, eat more fish.
Although fatty fish, such as salmon, are rich in heart-healthy omega-3 fatty acids, the government has warned pregnant women to restrict their intake to avoid exposure to high levels of mercury.
But researchers at the Harvard School of Medicine have found a diet high in omega-3 may outweigh the risks posed by environmental pollution. They found that pregnant women who ate more than two servings of fish a week had children who performed better on verbal, visual and motor skills tests than their peers.
SALMON MINI-BURGERS WITH WASABI MAYONNAISE
Makes 8 servings
1 pound boneless, skinless fresh salmon
1/4 cup dry bread crumbs
2 green onions, minced (divided use)
1 teaspoon minced fresh ginger
1/8 teaspoon salt
1/4 teaspoon pepper
1 egg white
1 cup finely shredded iceberg lettuce
1 tablespoon minced cilantro
1/4 cup low-fat mayonnaise
1 teaspoon wasabi powder, paste or prepared condiment
8 whole-wheat dinner rolls (about 2 1/2 to 3 inches in diameter), split and lightly toasted
Chill salmon well or place in freezer about 30 minutes or until very cold. Mince finely and place in mixing bowl. Add bread crumbs, 1 green onion, ginger, salt, pepper and egg white. Stir well. Shape into 8 patties, each 2 1/2 to 3 inches in diameter.
Preheat grill or allow coals to burn down to white ash. Spray grill grate with nonstick spray coating. Grill patties over medium-high direct heat 2 to 3 minutes per side or until patties are lightly browned and set; do not overcook.
Meanwhile, combine lettuce, cilantro and remaining green onion. In another bowl, blend together mayonnaise and wasabi.
Spread about 1 1/2 teaspoons mayonnaise mixture on each roll. Top with salmon patty and about 2 tablespoons lettuce mixture. Serve immediately.
Per serving: 180 calories, 6 grams fat, 1 gram saturated fat, 32 milligrams cholesterol, 18 grams carbohydrate, 15 grams protein, 280 milligrams sodium, 2 grams fiber
Analysis provided by The Kansas City Star.
Get family-friendly recipes from food editor Kate Shatzkin's parenting blog at baltimoresun.com/charmcitymoms. Today's recipe: Nachos Casserole.