| In honor of Heart Month I've created one recipe that | | | | fish hot while sautéing the greens etc. |
| includes a number of heart healthy foods. What | | | | 3. Heat a flat, non-stick pan over medium high heat, |
| makes a food heart healthy? In my opinion, it's a | | | | pour in the olive oil.* |
| natural, unprocessed food. All food in its natural state | | | | *(If you want to bake this to save on clean up, place |
| has more to offer us in terms of protecting against | | | | the filets on a pan that has been sprayed with oil, |
| disease-not to mention keeping us feeling and looking | | | | season, bake for about 15 at 375°) |
| our best-than the best convenience food regardless | | | | 4. When the oil is hot but not smoking lay the filets |
| of what's on the label. There are some convenience | | | | down in the pan, skin side up. |
| items I will use and one of them is featured | | | | 5. Allow the fish to brown lightly on one side before |
| here-spice rubs. | | | | flipping it over. |
| Premade Spice rubs are widely available and can add | | | | 6. Once flipped and depending on how thick the fish |
| an exotic flavor profile to an otherwise common dish. | | | | it, cook it just for one minute on the second side |
| Depending on your favorite cuisine the rub will contain | | | | then transfer it to a small cookie pan and place it in |
| anti-oxidant rich spices like turmeric, curry, ginger, etc. | | | | the oven. |
| This entrée recipe combines wild salmon, a | | | | 7. Heat another flat pan or wok, add some olive oil, |
| rainbow of veggies and white beans for fiber and | | | | and add the sliced peppers and garlic at once. |
| fullness. Garlic adds immune system support and olive | | | | 8. Stir them or flip them to coat well with the oil, let |
| oil rounds out the meal with healthy Omega 3 fat. | | | | them cook for about one minute til just losing their |
| This meal could easily be vegetarian or vegan if you | | | | crispness. |
| don't want the fish. | | | | 9. At this point put the kale in and sauté or |
| Ingredients Serves 4 | | | | move it all around to mix with peppers and oil. |
| 4 -5 oz of wild salmon filet per person | | | | Season with salt and pepper. Cook til wilted. |
| Spice Rub of choice, I'm using Mama Africa from | | | | 10. Pour in the chicken stock and the beans. Turn up |
| Elements of Spice | | | | the heat, let it bubble and keep sautéing or |
| 8 cups of chopped kale | | | | mixing well with a spatula. |
| 1 cup thinly sliced red bell pepper | | | | 11. Once this is cooked but not dead, turn off the |
| 1 cup thinly sliced yellow bell pepper | | | | heat. Remove the fish from the oven. |
| 1 garlic clove, sliced thinly | | | | 12. Have four plates ready and with a pair of tongs |
| 1 cup drained and rinsed* white beans or Lima | | | | or a large spoon place an equal amount of the |
| grandes | | | | kale-bean mixture on each plate. Top with a piece of |
| *Rinsing them removes 60% of the sodium content | | | | fish. |
| 3 Tablespoons extra virgin olive oil | | | | 13. A drizzle of very fine extra virgin olive oil and |
| ¼ cup chicken stock or watersalt and pepper | | | | some lemon is a nice finishing touch. |
| to taste | | | | Chef's tip: Fish should never be cooked until you see |
| Method | | | | a white substance on the sides or top of it. This is |
| 1. Pour spice rub onto a plate and press the top only | | | | protein and means the fish is so hot inside that the |
| of each filet into the mix. | | | | juices are being squeezed out and the fish will be dry. |
| Place seasoned fish onto a clean plate. | | | | Gentle browning on the top side and a little time in |
| 2. When you are ready to cook and serve the fish, | | | | the oven-say 8 minutes for a 1" thick piece of |
| preheat the oven to 350°--this is to keep the | | | | salmon, will cook your fish to just juicy perfection. |