1 teaspoon olive oil (extra virgin preferred)
2 ounces spinach
1 teaspoon grated lemon zest
1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled
1/4 cup fresh basil, coarsely chopped
2 tablespoons chopped walnuts
4 salmon fillets (about 4 ounces each)
2 tablespoons Dijon mustard (lowest sodium available)
2 tablespoons plain dry bread crumbs (lowest sodium available)
1/2 teaspoon dried oregano, crumbled
1/2 teaspoon garlic powder
1/8 teaspoon pepper
- In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes or until the spinach is wilted, stirring constantly.
- Transfer to a medium bowl. Stir in the roasted peppers, basil, and walnuts. Let cool for 5 minutes.
- Preheat the oven to 400°F. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
- Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.
- In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the top with cooking spray.
- Bake for 12 to 13 minutes, or until the fish is the desired doneness and the filling is heated through.
The omega-3 fatty acids in fish can greatly reduce your risk of heart disease and stroke. In fact, the American Heart Association recommends you eat at least two servings of fish a week. Unlike other forms of fatty meats, fish is not high in saturated fat. This simple salmon recipe serves four and can be ready to serve in 30 minutes.
For more heart-healthy recipes, check out the American Heart Association’s recipe collection.
About Gale Pearson, MS, RDN, CDCES
Gale Pearson, MS, RDN, CDCES is a Registered Dietitian and Certified Diabetes Educator with over 25 years of experience working with patients on dietary and nutrition wellness planning. Gale received her undergraduate degree from Hampton University and her Master of Science in Nutrition and Dietetics from Howard University.
With extensive experience in nutrition counseling, Gale works with her patients to develop strategies to improve their eating habits and lifestyles, in turn helping them to manage their weight and medical conditions. She credits witnessing her patients’ symptoms and overall health improvement as a result of the lifestyle changes as one of the most gratifying and rewarding aspects of her career.
At TPMG Nutrition Services in Newport News and Williamsburg, Gale provides one-on-one consultations, nutrition and weight management counseling, and diabetes education.