A healthy living blog from Marshfield Clinic

Heart-healthy dinner: Savory salmon

Editor’s note: This post is one in a series with information to help you eat well for a healthy heart. Here we feature three simple dinners.

Option 1: Mustard Maple Salmon

Dietitian Laura Knudsen and the American Heart Association recommend eating fish at least twice a week, especially fatty fish like salmon, lake trout and albacore tuna that are high in omega-3 fatty acids.

  • 1 4-oz. mustard maple salmon filet
  • 1 serving vegetables
    • Zucchini, yellow squash and tomatoes sautéed in olive oil
    • Steamed frozen veggies
  • 1 serving of whole grains or starchy vegetables
    • Quinoa or bulgur wheat pilaf, cooked in low sodium or diluted broth
    • Steamed baby red potatoes with parsley and margarine
    • Sweet potatoes
  • 1 serving of fruit, like an apple or pomegranate arils
  • 1 cup of skim or 1 percent milk

Mustard Maple Salmon

Maple mustard salmon

The American Heart Association recommends eating fish high in omega-3 fatty acids, like salmon, twice a week.

Servings: 4

Ingredients

  • 3 tablespoons whole-grain or Dijon mustard
  • 1 tablespoon pure maple syrup
  • 1/4 teaspoon smoked paprika or ground chipotle powder
  • 1/4 teaspoon freshly ground pepper
  • 1/8 teaspoon salt (optional)
  • 4 4-oz fresh or frozen salmon filets

Directions

Preheat oven to 450 degrees F. Line a baking sheet with foil and coat with cooking spray. Combine mustard, maple syrup, paprika or chipotle powder, pepper and salt in a small bowl. Place salmon filets on the baking sheet and spread the mustard mixture evenly on the filets. Roast until just cooked through, about 8-12 minutes.

Nutrition information

Each serving has 148 calories, 4 g carbohydrates, 4 g fat and 23 g protein.

Source: U.S. Department of Agriculture Mixing Bowl

Download Salmon Recipe

 

 

Option 2: Spinach and Feta Pita Bake

Option 3: Eggplant Parmesan

  • Eggplant parmesan made with low-fat cheese
  • Side salad
  • 1 serving of fruit
  • Whole-wheat toast with olive oil or margarine and garlic powder
  • Unsweetened iced tea or infused water

Marshfield Clinic’s serving size guide can help you portion balanced meals.

Dinner tip: “Don’t make dinner your only meal of the day,” Knudsen said.

Eat a healthful breakfast and lunch to avoid binge eating or constant grazing from dinner until bedtime.

More heart-healthy meal ideas

Tips for preparing your plate

Power breakfast parfait

Slow cooker chicken soup

3 Comments
  1. Dec 15, 2016
    • Kirsten Shakal, Shine365 Editor Dec 15, 2016
    • Dec 15, 2016

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