Cooking heart-healthy dishes is easier than you think.
Replacing meat and poultry with fatty fish, such as salmon, mackerel and herring twice a week could provide significant heart health benefits, says Geeta Sikand, a registered dietitian and director of nutrition for the UC Irvine Health Preventive Cardiology Program.
A heart-healthy eating pattern also includes lean sources of protein, such as eggs, beans, peas, soy products, unsalted nuts and seeds, says Sikand.
To sustain the health benefits of seafood, she says, use healthy preparation methods, such as baking, broiling and poaching, along with heart-healthy oils, including canola oil, olive oil, corn oil, soybean oil, safflower oil and sunflower oil.
Easy Broiled Salmon Fillets
- 4 4-ounce salmon fillets
- 1 tablespoon oil (canola, safflower, corn or soybean oil)
- 1 tablespoon soy sauce
- 1 tablespoon Worcestershire sauce
- 1/8 tablespoon garlic powder
- Dash of Tabasco (optional)
- 4 thinly sliced tomatoes, 10 capers and rosemary sprigs for garnish (optional)
Place salmon fillets in a shallow baking dish that has been sprayed with oil.
Combine soy sauce, Worcestershire sauce, garlic powder and canola oil, and pour mixture over the fillets.
Broil four inches from heat for five to 10 minutes or until fish turns opaque and flakes easily with a fork.
Alternatives (added 12/27/16):
- Bake the salmon at 450 degrees F for 12 minutes or until it flakes easily with a fork.
- Or, sear the salmon in a pan on medium-high heat for two to three minutes per side or until it flakes easily with a fork.
- 150 calories
- 21 g protein
- 14 g fat
- 1 g carbohydrate
- 305 mg sodium
- 800 mg omega 3 fatty acid