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HEART Insight:
doi: 10.1097/01.HEARTI.0000452799.08585.ea
Departments: The Hungry Heart: In Season

Broiled Salmon over Garden-Fresh Corn and Bell Peppers

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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.

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Abstract

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

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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!

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Ingredients

Cooking spray

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

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Directions

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.

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Cook's Tip

Look for packages of sweet baby bell peppers in red, orange, and yellow so you'll have an assortment of colors for this recipe.

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Nutrients per Serving
  • Calories 245
  • 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
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Dietary Exchanges

1 starch, 3 lean meat

© 2014 by the American Heart Association

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