February is American Heart Month, a time to focus on healthy habits that impact your cardiovascular health. We all know diet and exercise is key to keeping your heart in great shape.
Fish, especially salmon, which is high in Omega-3 fatty acids and protein, is a great food to include in your weekly diet. Eating fish twice a week can reduce your risk of heart disease, may reduce damaging inflammation in your body, and may lower blood pressure. Eating salmon instead of another protein source, like meat, that contains saturated fat, is a better way to care for your heart.
Try Salmon in Parchment; easy, tasty, loaded with healthy fat and nutrients, no stinky fish smell, and quick cleanup. Here is a suggested recipe. You can adjust the ingredients to your taste. The liquid, in the parchment, steams the fish and veggies, creating packages of a complete meal.
- 2-3 6 oz salmon fillets (skin on or off)
- 2 TBLS soy sauce
- 1-2 cloves garlic
- 1-2 tsp grated ginger
- 1 tsp honey
- 1-2 tsp sriracha
- juice of ½ lime
- 1-2 tsp dijon mustard
- Veggies of your choice chopped: spinach, kale, carrots, broccoli, peppers, mushrooms, tomatoes…..whatever veggies you prefer or have on hand.
- Parchments paper section for each piece of fish
- Preheat the oven to 350 degrees.
- Mix the liquid together with a whisk. If you love spice, be generous with the sriracha. Can’t get enough garlic-go heavy there.
- Place each piece of fish in the middle of a piece of parchment.
- Top each piece of fish with the chopped veggies.
- Pour the liquid evenly over the fish/veggies, being careful not to spill.
- Fold the parchment lengthwise, and roll down.
- Fold, then roll in the edges at each end.
- Leave an air pocket so the contents can steam.
- You will have self-contained meal packets.
- Bake at 350 for 22 minutes.
Serve with a side salad, and a whole grain for a complete, nutritious meal. You can save a parchment package in the refrigerator for the next day. Experiment with other flavors like barbeque, lemon and garlic, or Cajun spice.
Treat your heart to an Omega-3 rich piece of salmon wrapped in parchment.
by Christy Coughlin