This Salmon Dish May Change Your Mind About Seafood

Do you ignore the seafood department at the grocery store? Do you skip over the fish dishes at your favorite restaurant? If you’re seeking a well-balanced diet to help you meet your health and fitness goals, reconsider your attitude towards diverse, nutrient-rich meals that showcase the jewels of the sea.

Making salmon for dinner is a great way to see just how quick, easy and satisfying seafood recipes can be. Fresh salmon that’s not overcooked is less “fishy” tasting, and it’s a simple addition to a heart-healthy diet.  

Why is salmon good for the heart?

Salmon is rich in omega-3 fatty acids known to reduce inflammation and lower the risk of heart disease.

Research shows that 250 mg/day of two kinds of omega-3 fatty acids (EPA and DHA) may reduce the risk for cardiovascular disease. When shopping for salmon, remember that farmed fish usually have higher levels of fatty acids than wild-caught fish. A 3-ounce portion of salmon contains 1.83 grams of omega-3s, whereas beef, chicken and eggs provide very little.

What can you add to your plate for a balanced meal?

To support heart health and keep you feeling satisfied without adding a lot of saturated fat and calories, your salmon dish needs whole grains, non-starchy vegetables and flavorful herbs, seasonings and aromatics.

Have you tried quinoa?

This whole grain is high in fiber, which helps lower cholesterol, improves heart health, and keeps you feeling full and regular. Quinoa’s fiber makes it a smarter carbohydrate option than white rice, pasta, white potatoes and white bread.

Add roasted, air-fried, sauteed or boiled broccoli.

This veggie staple is another good source of fiber that also contains antioxidants and vitamins C and K. These nutrients help reduce inflammation and support overall heart health. When roasting or sautéing, choose heart-healthy fats, like a little olive oil, instead of butter.

Brighten your plate with roasted carrots.

Like most non-starchy vegetables, carrots provide heart-healthy fiber. These naturally sweet veggies also have beta-carotene, vitamin K1, potassium and antioxidants.

Go for olive oil.

For roasting, air-frying, dressings and sauces, olive oil in moderation is a good option. It’s rich in monounsaturated fats (far better for your heart than trans and saturated fats) and antioxidants. Olive oil helps reduce bad cholesterol levels and has anti-inflammatory properties.

Add flavor without the fat and sugar.

Take your salmon and side dishes to the next level with flavorful, low-fat, sugar-free options like onion, garlic, lemon/lime, mustard, Greek yogurt, chili flakes, low-sugar hot sauces, and fresh herbs.  

A Heart-Healthy Salmon Dinner

Ingredients

• salmon fillets (3 to 3.5 ounces each)
• quinoa
• broccoli
• carrots
• olive oil
• lemon
• garlic
• dill (fresh or dried)
• salt and pepper
• optional: Greek yogurt and mustard of your choice (Dijon, yellow or spicy)

Instructions

Prepare and bake/roast, air-fry or grill the salmon.

Season the salmon with a little olive oil, minced garlic, salt, and pepper or any of your favorite salt-free herbs and spices.

Cook it for about 4 to 5 minutes on each side, until it’s cooked through but not dry.

Cook the quinoa.

• Rinse 1 cup of quinoa under cold water.
• Combine it with 2 cups of water or low-sodium stock/bullion in a pot. You can also add garlic powder and chopped fresh/dried herbs for added flavor.
• Bring to a boil.
• Reduce to a simmer and cook for about 15 minutes until the liquid is absorbed — fluff with a fork.

Prepare the vegetables.

• Cut the broccoli and carrots into bite-sized pieces.
• Steam, bake/roast or air-fry them for about 5 to 7 minutes until they are tender but still crisp. Roasting takes longer but delivers a caramelized flavor.

Make the sauce (optional).

In a small bowl, mix Greek yogurt (fat-free/low fat and no-sugar-added), mustard, lemon juice, a little olive oil, chopped or dried dill, garlic (chopped fresh or dried powder), salt and pepper to taste.

Plate and serve.

• Serve each salmon fillet with 1/3 to 2/3 cups of quinoa plus the vegetables.
• Squeeze fresh lemon juice over the salmon for extra flavor, or top with a dollop of the optional sauce.
• You can also add a fresh side salad with low-fat, no-sugar-added homemade or store-bought dressing.

Evelyn Victoria is a clinical nutritionist specializing in cardiovascular health at the University of Miami Health System.

Medically reviewed by Andrew Bromley, M.D.

Tags: Dr. Andrew Bromley, Evelyn Victoria, food as medicine, FoodieFriday, healthy recipe, heart healthy food, preventative cardiology