Departments: The Hungry Heart: In Season
This recipe is reprinted with permission from American Heart Association Go Fresh. Copyright © 2014 by the American Heart Association. Published by Clarkson Potter/Publishers, a division of Random House, Inc. Available from booksellers everywhere.
Summer is waning, but your garden continues to produce like it's the height of the season! Try some of these heart-healthy recipes to help you enjoy the bounty of late summer.
Serves 4; 3 ounces fish and ½ cup corn mixture per serving
Prep time: 10 minutes; Cooking time: 15 minutes
Celebrate summer with a dish that marries seasonal local corn, bell peppers, and garden-grown basil and mint with the rich taste of salmon. Serve this dish with brown rice, whole-wheat couscous, or quinoa, and dinner is ready!
4 salmon fillets (about 4 ounces each), about 1 inch thick, rinsed and patted dry
1 tablespoon chopped fresh basil and 3 tablespoons chopped fresh basil, divided use
1 teaspoon chopped fresh mint and 1 teaspoon chopped fresh mint, divided use
⅛ teaspoon salt and ⅛ teaspoon salt, divided use
⅛ teaspoon pepper and ⅛ teaspoon pepper, divided use
2 teaspoons olive oil
½ cup coarsely chopped red onion
¾ cup chopped bell peppers
2 cups corn kernels, cut from 3 or 4 medium ears of corn, husks and silk discarded
Preheat the broiler. Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
Put the fish on the baking sheet. Sprinkle 1 tablespoon basil, 1 teaspoon mint, ⅛ teaspoon salt, and ⅛ tea-spoon pepper over the top of the fish. Lightly spray with cooking spray.
In a large nonstick skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the onion for 1 minute, stirring frequently. Stir in the bell peppers. Cook for 1 minute, stirring frequently. Stir in the corn. Cook for 5 to 6 minutes, or until the onion is soft and the vegetables are tender-crisp, stirring occasionally. Remove from the heat.
Stir in the remaining 3 tablespoons basil, 1 teaspoon mint, ⅛ teaspoon salt, and ⅛ teaspoon pepper.
Meanwhile, broil the fish about 4 to 6 inches from the heat for 5 to 8 minutes, or until the desired doneness.
Transfer the onion mixture to plates. Top with the fish.
Look for packages of sweet baby bell peppers in red, orange, and yellow so you'll have an assortment of colors for this recipe.
Nutrients per Serving
Total Fat 8.5 g
Saturated Fat 1.5 g
Trans Fat 0.0 g
Polyunsaturated Fat 1.5 g
Monounsaturated Fat 3.5 g
Cholesterol 53 mg
Sodium 245 mg
Carbohydrates 17 g
Fiber 2 g
Sugars 6 g
Protein 27 g
1 starch, 3 lean meat