Salmon is a great choice for heart health because it provides the essential fatty acid omega-3 and is low in calories and saturated fat. Essential fatty acids cannot be made by the body; they must be obtained from foods.
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Omega-3 fatty acids help smooth the lining of the arteries, reduce blood clots, aid in controlling blood pressure, reduce risk of unwanted inflammation, and help maintain the integrity of our immune and circulatory systems. Salmon also provides an excellent source of selenium and protein, and is a good source of niacin and vitamin B12, phosphorus, magnesium and vitamin B6.
Ingredients
Four 4-oz salmon filets
Canola oil cooking spray
Mango Salsa
1 large mango, chopped
½ large red bell pepper, seeded and chopped
2 scallions, white parts, and 2 inches of the green, chopped
1 teaspoon grated fresh ginger
1 garlic clove minced
1/8 teaspoon crushed red pepper flakes, or to taste
2 teaspoons lime juice
3 tablespoons chopped fresh cilantro
Preparation
- Prepare grill
- Combine all ingredients for salsa in a small bowl and mix well. Set aside
- Place the fish on a grill rack coated with cooking spray, and grill for 5 minutes on each side or until fish flakes easily when tested with a fork
Nutrition
Makes four servings
Calories: 240
Fat: 9 grams
Saturated Fat: 1.5 grams
Sodium: 60 mg
Protein: 20 grams
Carbohydrate: 11 grams
Sugars: 7 gram
Dietary fiber: 1 gram
Potassium: 768 mg
Recipe from the Cleveland Clinic Healthy Heart Lifestyle Guide and Cookbook ©2007, published by Broadway Books. Available wherever books are sold or at www.randomhouse.com
