Hy-Vee at Midday: Sumptious Salmon
By Michelle Scott, Hy-Vee Dietitian
February is designated as Heart Month. Heart disease is one of the leading killers in our country. Eating healthy fats such as omega-3 can help to improve heart health. Omega -3 fatty acids have been shown to lower cholesterol and triglycerides, as well as reduce the risk of heart attacks and strokes. Omega-3 fats are found in fish, chia seed, flax, beans, canola oil and walnuts as well as other foods, but salmon is one of the best sources. A 3-ounce portion of farm-raised salmon contains 1.8 grams of Omega-3 fatty acids. The American Heart Association recommends eating at least two servings of fish - especially fatty fish such as salmon - per week.
Salmon is also a great choice because it is quick and easy to make. The general rule of thumb is 10 minutes of cooking time per inch of thickness. When salmon is cooked, it should flake easily with a fork.
When purchasing salmon and other seafood at Hy-Vee, look for the “Responsible Choice” label to identify seafood products that are harvested and raised in a manner that provides for sustainability while minimizing damage to the environment and other sea life.
Salmon, Avocado and Mango Salad
Number of servings: 4
All you need:
3 tbsp plus 2 tsp Hy-Vee Select olive oil, divided
2 tbsp white wine vinegar
2 tbsp Hy-Vee orange juice
1 tbsp grated red onion
2 tsp Hy-Vee honey
1 tsp Hy-Vee Dijon mustard
1/2 tsp Hy-Vee salt, divided
4 (5 oz each) skinless salmon fillets
1/4 tsp Hy-Vee black pepper
6 cups mixed salad greens
1 small avocado, seeded, peeled and cut into chunks
1 medium mango, seeded, peeled and cut into chunks
1 blood orange, peeled and sectioned
2 medium kiwi, peeled and sliced
All you do:
1. For dressing, in a small bowl whisk together 3 tablespoons olive oil, vinegar, orange juice, red onion, honey, mustard and 1/4 teaspoon salt; set aside.
2. In a large skillet, heat remaining 2 teaspoons olive oil over medium-high heat.
3. Season salmon with remaining 1/4 teaspoon salt and pepper.
4. Sear salmon until browned, about 4 minutes. Turn and cook 3 to 4 minutes more or until fish flakes easily with a fork.
5. Arrange mixed greens, avocado, mango, blood orange and kiwi on a platter or individual plates. Place salmon over salad; drizzle with dressing.
Nutrition information: Calories 610m, Fat: 39 g, Saturated fat: 7 g, Carbohydrate: 36 g, Sugar: 24 g, Fiber: 9 g, Protein: 33 g, Sodium: 440 g.
Source: Hy-Vee Seasons magazine, Health 2014
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