Are you ready to make a change in your diet and start eating more heart healthy foods? What if I told you it was easy AND tasted amazing. This recipe is easy to follow and has heart smart ingredients like omega-3 fatty acids which help to reduce the inflammation in blood vessels, and when eaten frequently enough can help fight plaque build-ups in arteries which can cause heart disease.
- 2 cups water
- 1 cup brown rice
- 1 red bell pepper, cut into 1-inch pieces
- 1 yellow or zucchini squash, cut into 1-inch pieces
- 1 small onion, cut into 1-inch pieces
- 1½ cups cherry tomatoes
- 3 tablespoons extra-virgin olive oil
- ¾ teaspoon salt, divided
- ½ teaspoon ground pepper, divided
- 2 teaspoons honey
- 1¼ pounds wild salmon, cut into 4 portions
- 1 teaspoon lemon zest
- ½ teaspoon Italian seasoning
- Lemon wedges for serving
Eating a heart healthy diet means incorporating a variety of fruits, vegetables and whole grains. Another great nutrient to incorporate into your diet is omega-3 fatty acids. Great sources of omega-3 fatty acids are: walnuts, avocados and salmon. Here’s a quick and easy salmon recipe to get you started.
Position racks in upper and lower thirds of oven; preheat to 450°F. Line 2 rimmed baking sheets with foil and coat with cooking spray.
Bring water and brown rice to a boil in a saucepan. Reduce heat to low, cover and simmer until just tender, about 30 minutes. Drain if necessary.
Meanwhile, toss bell pepper, squash, onion and tomatoes with oil, teaspoon salt and ¼ teaspoon pepper in a large bowl. Divide between the prepared baking sheets. Roast on the upper and lower racks, stirring once halfway, until the vegetables are tender and starting to brown, about 25 minutes. Return them to the bowl. Mix vegetables with lemon juice, Italian seasoning and olive oil.
Season salmon with lemon zest, Italian seasoning and the remaining ¼ teaspoon each salt and pepper and place on one of the baking sheets. Roast on the lower rack until just cooked through, 6 to 12 minutes, depending on thickness. Serve the salmon with the brown rice, vegetable caponata and lemon wedges.
Serving size: 1 cup vegetables, 1/4 cup brown rice, 4 oz salmon
Recipe and photo by Breana Killeem