Baked-salmon ~ Super Foods Guide

Staving Off Heart Disease

Protect your ticker by loading up on some healthy fats.

This ocean fish takes center stage in this meal inspired by the Mediterranean diet.

And it's one of the richest in omega-3 fatty acids.

Which protect against irregular heartbeats.

And reduces the incidence of death from sudden heart attacks.

When possible, opt for the wild Pacific type.

To avoid high levels of contaminants such as PCBs and dioxins.

Other healthy fats in this meal are avocados (also rich in vitamin-E).

Walnuts, the only nut containing alpha-linolenic acid.

A type of fatty acid thought to lower heart disease risk.

And olive oil.

In one study, substituting it for saturated fat cut the odds of heart disease by 25 percent.

Largely by improving cholesterol levels.

Since fruits and vegetables are crucial to heart health.

This meal supplies three servings.

Raw spinach provides about 58 micrograms (mcg) of folate per cup.

Research has found that eating 300 or more mcg daily lowered heart disease risk by 13 percent.

Compared with consuming less than 136 mcg.

Watermelon is bursting with lycopene.

A recent Harvard study.

Shows that women with the highest levels of this compound in their blood.

Have half the risk of heart disease, as do women with the lowest levels.

And cranberries are jam-packed with compounds that help block cell damage.

In fact the antioxidant activity of cranberries is among the highest of any fruit.

Have them fresh, dried, or as juice.

One small study found.

That three, 8-ounce glasses of cranberry juice daily.

Lowered the risk of heart disease by 40 percent.

Baked-salmon with Lemon and Dill Sauce

This easy to make, healthy baked salmon dish is light and the cream sauce gives it a nice tangy flavor!

You can bake the fish with the sauce on top.

And it will lightly brown but will still be the same consistency on the inside.

Prep time: 10 minutes Cook time: 12-15 minutes



2 tsp. extra-virgin olive oil

4 6-oz. wild salmon fillets

1 lemon, cut in half horizontally

1/4 tsp. fresh or dried dill weed

1 tsp. fresh parsley, chopped fine (or 1/4 tsp. dried parsley flakes)

Sea salt and cracked black pepper to taste

Lemon-Dill Sauce;

1/2 c. nonfat plain yogurt

2 tsp. fresh lemon juice

1/4 tsp. fresh or dried dill weed


Preheat the oven to 375°F.

Brush a medium size baking sheet with 1 tsp. of olive oil.

Place the salmon fillets on the baking sheet.

Brush the salmon lightly with the remaining teaspoon of olive oil.

Squeeze the juice of 1/2 of the lemon over the fish.

Season the fillets with dill, parsley, sea salt and cracked pepper.

Cut the remaining 1/2 lemon into thin slices.

Place the lemon slices on the fillets.

Bake the fish 12 minutes for medium-rare, longer if desired.

To Prepare Lemon-Dill Sauce:

In a small bowl.

Whisk together all the lemon-dill sauce ingredients until they are thoroughly blended.

Drizzle the sauce over the cooked salmon or serve it on the side.

And, you're baked-salmon is good to go!

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