Eating well is one of the most important steps we can take toward a healthy heart. In study after study, an unhealthy diet has been shown to increase the risk of heart disease and stroke, but choosing the right foods can go a long way toward improving cardiovascular health.
According to experts at the American Heart Association, eating oily fish at least twice a week should be part of heart-healthy eating plan. The beneficial Omega-3 fats found in certain fish (such as salmon, trout and herring) promote heart health—in part due to their natural anti-inflammatory properties—and the AHA recommends eating two 3.5-ounce servings each week. Here are two quick and easy recipes to help you get started:
Baked Trout with Spinach & Tomatoes
Two 4-ounce trout fillets
One 10-ounce package fresh spinach
2 small plum tomatoes, sliced
2 shallots, thinly sliced
1 tbsp. chopped pitted black olives
1 tbsp. drained capers
2 tbsp. fresh orange juice
Freshly ground black pepper
Directions: Preheat oven to 400°. Place fillets in shallow glass baking dish. Top with the spinach, tomatoes, shallots, olives, and capers. Drizzle orange juice over each fillet. Bake approximately 10 minutes per inch of thickness. Remove from oven; sprinkle with pepper and serve immediately.
Grilled Wild Salmon with Mango Relish
½ small mango (pulp removed), diced
2 tbsp. diced red bell pepper
1 tbsp. diced red onion
1 tbsp. chopped fresh parsley
1 tbsp. chopped fresh cilantro
1 tsp. grated lime zest
½ tbsp. minced garlic
1 tsp. fresh lime juice
Two 4-ounce wild salmon fillets
Salt and freshly ground black pepper
Directions: To prepare the relish, combine mango, red pepper, onion, parsley, cilantro, lime zest, garlic and lime juice; refrigerate 1 hour. Season the salmon fillets with salt and pepper; grill until fish flakes (about 4 minutes per side). Top fillets with relish and serve.