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Heart healthy recipes from The American Heart Association

Updated: 11/12/2013 12:04 PM | Created: 11/01/2013 8:38 AM

Chef Michael Nuttall from Lovelace Women's Hospital shows Steve Patterson how to make thyme-roasted salmon with crunchy veggie salsa.

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www.heart.org

 

 

Thyme-Roasted Salmon with Crunchy Veggie Salsa

Serves 4; 3 ounces fish and 1/4 cup salsa per serving

Salsa

1/2 medium cucumber (about 3 ounces), peeled, seeded, and chopped

1/4 cup quartered or chopped grape tomatoes (about 2 ounces)

1/2 medium green bell pepper, chopped

1/4 cup finely chopped radishes

2 tablespoons snipped fresh cilantro

2 tablespoons finely chopped red onion

1 teaspoon grated lime zest

2 tablespoons fresh lime juice

1 teaspoon olive oil (extra virgin preferred)

1/4 teaspoon salt

**********

Cooking spray

4 salmon fillets (about 4 ounces each), rinsed and patted dry

1 teaspoon dried thyme, crumbled

1/4 teaspoon salt

1/4 teaspoon pepper (coarsely ground preferred)

Preheat the oven to 350°F.

In a medium bowl, gently stir together the salsa ingredients. Set aside.

Line a baking sheet with aluminum foil. Lightly spray with cooking spray.

Put the fish on the foil. Sprinkle the thyme, salt, and pepper over the fish. Using your fingertips, gently press the seasonings so they adhere to the fish.

Bake for 20 minutes, or until the desired doneness.

Transfer the fish to plates. Spoon the salsa and its accumulated juices beside or over the fish.

Nutrients per Serving

Calories                          170

Total Fat                         6.5 g

Saturated Fat                  1.0 g

Trans Fat                        0.0 g

Polyunsaturated Fat        1.0 g

Monounsaturated Fat       2.5 g

Cholesterol                     52 mg

Sodium                           382 mg

Carbohydrates                4 g

Fiber                               1 g

Sugars                           2 g

Protein                            24 g

Dietary Exchanges

3 lean meat

This recipe is reprinted with permission from Recipes for the Heart, Copyright © 2012 by the American Heart Association. Published by Publications International, Ltd. Available on shopgored.com while supplies last.

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