Salmon, Couscous and Broccoli! Oh, my!

         February is National Heart Month so I am sharing heart healthy recipes with you all month long! 

          Salmon is a great heart healthy protein packed with omega-3's.  Omega-3 fatty acid is a necessary nutrient, but one the human body can not produce so we must obtain it from the foods we eat.  The American Heart Association recommends consuming fatty fish like salmon twice a week.  Similar to most Americans, I was not used to eating, never mind cooking fish so I have started with a goal of cooking fish once a week at home.  Here is a recipe for a pan fried salmon with couscous and broccoli that never gets old.    

Recipe:

Ingredients

• 1 lb salmon filet
• 2 Tbsp extra virgin olive oil
• 1 tsp kosher salt
• 1 tsp  ground black pepper
• 1 lemon
• 1 C Israeli couscous
• ¼ C scallions, thinly sliced
• ¼ C dried cranberries
• 1 lb broccoli florets

1.   Heat a pan with 1 T extra virgin olive oil over medium heat

2.  Rub the salmon with the remain olive oil and season with salt and pepper,

3.  Place the salmon in the pan skin side down for 5-7  minutes .  Flip over and cook for an additional 4-6  minutes .

4.  While the fish is cooking add 1 C couscous and 1 C chicken broth to a small sauce pan on high heat until it begins to boil.  Cover and turn down to a simmer for 5 minutes.

5.  Steam broccoli 4-5 minuets.

6.  Remove fish from the pan and allow to rest 5 minuets before cutting into 4 equal pieces and topping with lemon juice.

7.  Add scallions, dried cranberries and the zest of one lemon to the couscous.

Nutritional Information:
Recipe yields 4 servings - each serving provides: 

Calories:  452

Fat:  14.8 g total fat, 2.2 g sat fat, 0 g trans fat

Carbohydrates:  47.3 g

Protein:  31.8 g

Fiber:  6.2 g

Sodium:  360.9 mg

Cholesterol:  68 mg

          Studies have shown that EPA and DHA, the two omega-3 fatty acids, help to decrease LDL (bad cholesterol), triglycerides, blood pressure, lessen the build up of plaque in the arteries and reduces the risk of stroke and heart attack.  Here's to fatty fish twice a week!

          

          Check out the American Heart Association and the Center for Disease Control for more info about Nation Heart Month and Cardiovascular health.