A Heart- Healthy Easter Supper
Easter is a joyful holiday for many reasons. Yes, for Christians it represents resurrection, rebirth, and the ultimate hope. The timing is perfect for celebrating Spring and nature’s awakening, and for kids running around without jackets hunting for sugar sugar sugar, and their grownups standing around chatting drinking alcoholic beverages at, like, noon. Yup, it’s family feast time.
And it doesn’t have to feature ham. It really, really, really doesn’t.
Our family’s delicious Easter supper featured slightly nontraditional but still totally acceptable broiled salmon filets, brushed with a light sesame-soy marinade and served over caramelized pineapple slices, then sprinkled liberally with scallions and cilantro. Sides included wild rice and herbs, steamed broccoli, and cherry tomatoes with olive oil, lemon, and sea salt.
This salmon is so easy and tasty and heart-healthy, I have to share the recipe. There’s plenty of omega-3 fatty acids, the kind that scare away atherosclerosis. And potassium, which is associated with lower blood pressures. There’s 30 grams of protein (THIRTY GRAMS OF PROTEIN) for anyone who’s dabbling in keto.
So from my family’s table to yours, enjoy, and feel good about it, too! Recipe and nutrition information below.
Broiled Sesame-Soy Salmon and Pineapple with Scallions and Cilantro
Flavorful yet filling, this high-protein main also serves up plenty of omega-3 fatty acids, good for the heart.
- 2 lbs salmon filets
- 2 tbs soy sauce (low sodium or liquid aminos)
- 2 tbs sesame oil (toasted has more flavor but either is fine)
- 1 tbs garlic (minced fine)
- 1 pineapple (peeled, cored, sliced into at least 6 slices)
- 5 scallions (finely chopped)
- 1/2 cup cilantro (chopped)
Put the oven on 400 degrees (baking). In a small bowl, mix together soy sauce, sesame oil, and garlic and brush onto top and bottom of salmon filets and both sides of the pineapple slices. Arrange the salmon filets and pineapple slices on a baking pan and place in the oven. Bake for about fifteen minutes and then switch oven to high broil. (Baking first allows the food to cook through without very-charring.) Broil for about five minutes. Check the salmon for doneness by taking a butter knife and see if it flakes the fish at its thickest point. Remove and sprinkle with the scallions and cilantro. Enjoy!
|Amount per serving|
|% Daily Value*|
|Total Fat 14g||18%|
|Saturated Fat 2g||10%|
|Total Carbohydrate 16.6g||6%|
|Dietary Fiber 0.3g||1%|
|Total Sugars 12.6g|
|Vitamin D 0mcg||0%|