At Skindepth, we know that well-being and self-care is the foundation of all healthy skin. During these colder months we get a lot of patients coming in with noticeably dryer skin. The propensity for dryer skin is a bi product of cooler temperatures in winter as the air is drier, but we also tend to be indoors and exposed to artificial heating which exacerbates symptoms.

When considering ways to treat dry skin, we talk about topical applications to hydrate and moisturise the skin. But did you know we can greatly assist dry skin by consuming foods high in Omega 3 and Omega 6?

One of the foods highest in both Omega 3 and 6 is fatty fish. Fatty fish includes salmon, mackerel and herring to name a few. In addition to assisting with dryness, omega-3 fats help to reduce inflammation associated with redness and acne. Fatty fish is also a source of vitamin E, an important antioxidant for the skin. So enjoy that side of smoked salmon with your breakfast or add fatty fish into your weekly dinner menu.

Here is a delicious recipe to get you started!

Baked Salmon

Ingredients

• 1 1/2 pound salmon fillet, (681g)
• 2 tablespoons unsalted butter, (30g) melted
• 1/2 teaspoons salt
• 1/4 teaspoon black pepper
• 1 tablespoon minced garlic, (10g)
• 8 lemon wedges
• 1 teaspoon chopped parsley
• 1 teaspoon chopped dill

Instructions

1. Set oven rack to the centre position. Preheat oven to 190ºC
2. Line a rimmed baking sheet with foil and lightly grease with vegetable oil or cooking spray.
3. Place salmon on the sheet, skin side down (if still intact).
4. Brush half of the melted butter over the salmon fillet. Season salmon with salt and pepper. Drizzle the rest of the butter over the salmon.
5. Sprinkle the minced garlic evenly over the salmon. Place lemon wedges around the sides of the salmon.
6. Bake salmon until the thickest part reaches an internal temperature of 52ºC for about 12 minutes.
7. Change the oven setting to broil on high. Broil the salmon until the surface is a light golden colour and garlic just begins to brown, 3 to 4 minutes. 
8. Carefully remove the skin from the salmon and transfer fish to a serving platter.
9. Garnish with parsley and dill, serve with roasted lemon wedges