A Heart- Healthy Easter Supper

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. 

Course Main Course
Keyword healthy diet, seafood
Prep Time 15 minutes
Cook Time 20 minutes
Total Time 35 minutes
Servings 6 people
Calories 350 kcal

Ingredients

  • 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

Instructions

  1. 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!

Recipe Notes

Nutrition Facts
Servings: 6
Amount per serving  
Calories 309
% Daily Value*
Total Fat 14g 18%
Saturated Fat 2g 10%
Cholesterol 67mg 22%
Sodium 269mg 12%
Total Carbohydrate 16.6g 6%
Dietary Fiber 0.3g 1%
Total Sugars 12.6g  
Protein 30.1g  
Vitamin D 0mcg 0%
Calcium 71mg 5%
Iron 1mg 8%
Potassium 754mg 16%


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