Can you name that food?
Seafood with high protein content, low in saturated fat, and high in omega-3 fatty acids.
The American Heart Association recommends consuming two servings of seafood per week (fish or shellfish, 4 oz/serving), especially seafood higher in omega-3 fatty acids such as salmon, tuna (fresh or canned), and mackerel. Omega-3 fatty acids prevent blood clotting, build cell membranes, decrease inflammation, and have been proven to help prevent heart disease.
So make it a goal this week to eat your omega-3 fatty acids from FISH. Start by making a simple Mediterranean-style heart-healthy salmon dish, packed with multiple artery-healing ingredients—which happens to be this week’s featured recipe, Roasted Tomato Pesto Salmon.
Here is the heart-healthy recipe of Roasted Tomato Walnut Pesto Salmon:
Yield: 2 servings (1 serving = 4 oz fillet)
- 2-4 oz salmon fillets
- 2 Tablespoons of walnut pesto
- 2-3 slices of tomato
- 1 tsp of dried basil (or fresh minced basil)
- ¼ tsp of black pepper
Heart Healthy Walnut Pesto:
- 2 oz fresh basil leaves (about 1 cup)
- 1 cup walnut halves
- ½ cup olive oil
- 3 large garlic cloves
Pre-heat oven to 400 º F. Grease a tin pan with olive oil spray. Place all pesto ingredients into a food processor and blend pesto until a spreadable consistency. Place salmon fillets in the pan and cover each fillet with 1 Tablespoon of pesto. Top salmon with tomato slices and sprinkle with dried basil and black pepper. Bake salmon until opaque in the center, about 20-25 minutes.
Nutrition Information per Serving:
Calories: 273 kcal, Carbohydrates: 3 g, Dietary Fiber: 1 g, Fat: 15 g, Cholesterol: 81 mg, Protein 30 g, Sodium: 67 mg
You do not have to sacrifice delicious food to stay healthy, maintain a proper weight, elevate moods, and live longer. The Mediterranean diet brings with it a whole range of benefits including protection from risk against diabetes, heart disease, certain forms of cancer, and Alzheimer’s. It also boosts brain and learning functions, keeps your digestive system happy, and improves bone and muscle health, and thereby, athletic performance. Combine this with a 30-minute walk every day and you have a powerful medicine against obesity and cholesterol deposition in your body. The Mediterranean Nutritionist provides you with the most carefully curated Mediterranean recipes combining fresh fruits, vegetables, whole grains, nuts, seeds, olive oil and seafood. You won’t be disappointed. Subscribe the lifetime plan for complete mealplans, diet charts, and delicious recipes.
Original Source: Dr. Janet