A (HEALTHY) FISH TALE
Don't let this good-for-your-heart dish—centered around salmon—get away
Two things make sense: taking care of your heart and eating salmon. Why? Because recent studies show that eating fatty fish, like salmon, which is rich in omega-3 fatty acids, protects the heart in addition to offering many other health benefits. This recipe makes salmon the center of a tasty, heart-healthy meal that's chock-full of nutrients.
2 (4-oz.) salmon fillets, cut about 3/4-inch thick
1 Tbsp. olive oil, divided
4 tsp. minced chives, divided
1 shallot, thinly sliced
2 c. cherry tomatoes, halved
1/4 tsp. salt, divided
1/4 tsp. pepper, divided
1 Tbsp. finely chopped fresh basil
1/2 small red and 1/2 small yellow bell pepper, roasted or grilled, cut into thin strips
1 c. mixed baby greens
2 lemon wedges, optional
1. Brush each salmon fillet with 1/2 tsp. oil. Sprinkle each fillet with 1/2 tsp. chives. Set aside 30 minutes. Wipe off chives.
2. Meanwhile, heat 1 tsp. oil in large nonstick skillet. Add shallot and tomatoes. Sprinkle on 1/8 tsp. each salt and pepper. Cook over medium-high heat for 2 to 3 minutes or until tomatoes are pulpy. Stir in basil. Spoon tomato mixture onto deep serving plate. Set aside.
3. For indoor cooking, wipe out the nonstick skillet. Heat remaining 1 tsp. oil over medium-high heat. Season salmon with remaining 1/8 tsp. each salt and pepper. Add salmon to skillet, skin-side down. Cook for 4 to 5 minutes per side or until cooked through to center. Remove from skillet.
For grilling, brush grill lightly with 1/2 tsp. oil; preheat grill. Brush salmon lightly with remaining 1/2 tsp. oil and season with remaining 1/8 tsp. each salt and pepper. Grill salmon starting skin-side down over medium-high heat, 4 to 5 minutes per side or until cooked through.
4. To assemble, arrange salmon over tomatoes. Sprinkle remaining chives over salmon and tomatoes. Place pepper strips over salmon. Place baby greens on plate. Garnish with lemon wedges.
Makes 2 (4-oz. salmon, 1 1/2-c. vegetables) servings.
Nutrition information per serving: 285 calories, 13.5 g total fat, 33 g protein, 13 g carbohydrates, 44 mg cholesterol, 350 mg sodium and 3.5 g dietary fiber