The findings are in: Eating more omega-3 fatty acids may help save your life. In study after study, the evidence for the benefits of omega-3 fatty acids continues to mount. Recently, researchers at Harvard School of Public Health found that omega-3 fatty acid consumption was associated with a 50 percent reduction in sudden death from heart attack.

If concerned over reports about environmental contaminants in certain species of seafood, heed the advice of researchers. Vary the types of fish you eat. Atlantic herring, wild sockeye salmon, and Atlantic cod are among the fish with the lowest mercury levels; the larger species, like king mackerel and swordfish, contain higher levels.

Respected clinician Dr. Andrew Weil (see page 58) suggests consuming certain fish such as sockeye salmon, a great source of omega-3 fatty acids with far-reaching benefits in cardiovascular, mental, and overall physical health.

The Post test kitchens dish up heart-healthy and delicious salmon recipes to serve at your next meal.

BRONZED ALASKA SALMON IN WINE SAUCE
(Makes 4 servings)

• 4 salmon steaks or fillets (4-6 oz. each), fresh, thawed or frozen
• 1 tablespoon olive oil
• 2 tablespoons favorite seafood seasoning
• 1/4 cup white wine or chicken broth
• 1 tablespoon butter

Rinse any ice glaze from frozen salmon under cold water; pat dry with paper towel. Heat heavy nonstick skillet over medium-high heat. Brush both sides of salmon with oil. Place salmon in heated skillet and cook, uncovered, about 3-4 minutes, until browned. Shake pan occasionally to keep fish from sticking.

Turn salmon over and sprinkle with seafood seasoning. Cover pan tightly and reduce heat to medium. Cook 2 minutes; add wine and butter to pan. Continue to cook, uncovered, an additional 4-6 minutes for frozen salmon or 1-2 minutes for fresh/thawed fish. Cook just until fish is opaque throughout and sauce is reduced. Drizzle sauce over salmon when serving.

SALMON AND THREE-BEAN SALAD
(Makes 4 servings)

• 1 large can (14.75 oz.) salmon
• 8 ounces tender green beans, halved
• 1 cup canned cannellini beans, rinsed and drained
• 1 cup canned pinto beans, rinsed and drained
• 1/2 cucumber chopped into chunks
• 12 cherry tomatoes, halved
• 6 green onions, finely sliced
• Handful young, fresh spinach leaves or watercress

Dressing:
• 3 tablespoons olive oil
• 2 tablespoons lemon juice
• 2 teaspoons grainy mustard
• Salt and freshly ground black pepper

SALAD:
Drain and chunk salmon, removing skin and bones (if any). Cover and set aside. Cook green beans in lightly salted boiling water 4-5 minutes, until just tender. Rinse with cold water and drain well. Transfer to salad bowl; add cannellini and pinto beans. Add cucumber, cherry tomatoes, green onions and spinach. Toss together to mix; add salmon chunks and toss again gently.

DRESSING:
Mix together olive oil, lemon juice and grainy mustard. Season with salt and pepper. Pour over salad just before serving, tossing gently to combine with ingredients.

SALMON AND WALNUT SANDWICHES
(Makes 4 servings)

• 1 can (14.75 oz.) traditional pack salmon
• 1/2 cup chopped walnuts(*), toasted
• 1/3 cup low-fat mayonnaise, divided
• 1 tablespoon Dijon-style mustard
• 1 teaspoon Worcestershire sauce
• 8 slices whole-wheat bread
• 4 lettuce leaves, shredded

SPREAD:
Gently mix salmon with walnuts, 2 tablespoons mayonnaise, mustard, and Worcestershire sauce.
SANDWICH:

Spread remaining mayonnaise evenly on one side of 4 bread slices. Top with salmon mixture. Divide lettuce between sandwiches. Top with remaining 4 bread slices and cut as desired to serve.

(*) Or use chopped almonds or pecans, toasted.