Monday, February 11, 2013

Heart Healthy Citrus Salmon

With Valentine’s Day just around the corner, we think you should put aside all the unnecessary pressure and heightened expectations the day often brings. Simply think of Valentine’s Day this year as a good excuse to share a delicious meal with someone you love – or even to make a delicious meal just for yourself!
And let's face it, a delicious meal usually involves some fatsIt wasn’t long ago when everyone was afraid of fats – they were thought to be responsible for weight gain as well as being the culprit for causing disease. Now, we know better!  Food scientisits and registered dietitians now know that it’s not so much the amount of total fat that clogs your arteries; it’s the type of fat you choose.
Take salmon, for example. Salmon is a rich source of omega-3 fatty acids - a type of polyunsaturated fat, found mainly in cold water fish like salmon, herring, mackerel and halibut. Omega 3s help to lower blood pressure and reduce the level of triglycerides (fat) in the blood.
And now, for a recipe.
Citrus Baked Salmon

Salmon and is oh-so delicious when paired with citrus flavoring. Oranges and lemons are in season this time of year and boast high levels of Vitamin C –the most well-known antioxidant for promoting a healthy immune system. High citrus-fruit intake is also linked with a 40 to 50 percent reduction in risk for several cancers.

Serves 4

4 (4 ounce) wild skinless salmon fillets
1 tablespoon olive oil
Sea salt, to taste
Lemon pepper, to taste
Juice of one lemon
4 slices fresh lemon
4 slices fresh orange
4 sheets of aluminum foil

Preheat the oven to 350 degrees F. Coat both sides of the salmon with olive oil. Season with lemon pepper and sea salt. Place the salmon fillets into the center of each piece of aluminum foil. Squeeze a small amount of lemon juice over each fillet. Cover each fillet with one slice of orange, one slice of lemon.

Fold the sides of the foil over the fish, covering completely and sealing the packets closed. Place the foil packet in a 9 x 13 baking pan. Repeat until all of the salmon have been individually wrapped in foil and placed on the baking sheet.

Bake for approximately 30 minutes in the preheated oven, or until salmon is cooked through. You may need to open one of the packets to check.  Serve immediately.

Enjoy this Valentine’s Day recipe for yourself, or with the one (or ones!) you love.

These seasonal tips & recipe were featured in the February 8th issue of
The Health & Family Guide for The Santa Clarita Valley Signal.
For more “In Season” tips & recipes, pick up the next issue of
he Health & Family Guide on March 8th.


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