Heart-healthy dinner: Savory salmon

heart-care

Posted: December 8, 2016

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

Marshfield Clinic dietitian Hannah Koschak 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

[caption id="attachment_10160" align="alignright" width="450"]Maple mustard salmon The American Heart Association recommends eating fish high in omega-3 fatty acids, like salmon, twice a week.[/caption] 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 [su_button url="/-/media/marshfieldclinic/images/shine365/2016/11/Maple-Mustard-Salmon.pdf" target="blank" background="#a50050" color="#ffffff" size="5" radius="5"]Download salmon recipe[/su_button]  

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," Koschak 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