Culinary Medicine: Recipe for Heart Health Month

February is Heart Health Month so we thought it would be a perfect opportunity to share a recipe for those that have heart disease or are at risk for developing heart disease. We talked with Dr. Jennifer Bolton, a registered dietitian at Project Wellness 365, and professor at Metropolitan State University in Denver. She did a live cooking segment for us on Facebook Live at the Cook Street School of Culinary Arts.

For the segment, we made teriyaki salmon with cauliflower rice, a recipe from the American Heart Association. Salmon is rich in omega-3 fatty acids, an essential nutrient for heart health. In addition to the salmon recipe, Dr. Bolton shared other foods that are good to eat for heart health including fruits, dark green leafy vegetables, fish, whole grains, nuts, legumes, seeds, berries, and to limit meat consumption.

Teriyaki Salmon with Cauliflower Rice

Ingredients:

  • 2 Tbsp low-sodium soy sauce
  • 1 Tbsp water
  • 1 Tbsp. dry sherry or balsamic vinegar
  • 1 Tbsp sesame oil
  • 1 teaspoon white vinegar
  • 1/2 teaspoon no-calorie sweetener (approx. 2 packets)
  • 1 teaspoon fresh minced garlic (1 large clove)
  • 1 teaspoon fresh, minced ginger (about a 2-inch piece)
  • 4 (6-ounce) wild salmon fillets, skin removed
  • 1 head cauliflower (roughly chopped)
  • 1/2 white onion, peeled and roughly chopped
  • 1 teaspoon canola oil
  • 1/8 teaspoon salt
  • 1 cup chopped, fresh cilantro leaves
  • 1 teaspoon sesame seeds
  • 2 scallions (finely chopped)

Directions:

  1. In a heatproof 8-inch by 8-inch baking pan, add the marinade ingredients: soy sauce, water, sherry, sesame oil, white vinegar, Splenda, garlic, and ginger. Use a fork to gently combine ingredients. Add salmon fillets on their side. Cover with foil and marinate in the refrigerator at least 1 hour and up to 24 hours.
  2. When ready to cook the salmon, remove the fish from the fridge and preheat oven to 450 degrees F.
  3. Meanwhile, trim and discard the leaves from the cauliflower. Roughly chop the cauliflower florets and the peeled onion. Add to the bowl of a food processor in batches, pulsing until the mixture resembles couscous. (The key to getting the correct consistency is to not overload the food processor.) Transfer mixture to a medium bowl until all the cauliflower rice has been made.
  4. Place the baking pan with the salmon in the preheated oven and bake until salmon is almost fully cooked, about 10 to 12 minutes, depending on thickness. Increase the heat to broil (or turn on broiler) and broil the salmon another 2 to 4 minutes to brown. Fish is done when easily flaked with a fork.
  5. Meanwhile, warm canola oil in a large nonstick pan over medium-high heat. Add cauliflower. Season with salt and, stirring frequently, cook until cauliflower mixture is tender, about 5 to 6 minutes. Remove from heat and stir in cilantro. Transfer cauliflower to a platter.
  6. Use a spatula to transfer the salmon fillets onto cauliflower. Pour teriyaki sauce from the pan over the salmon. Garnish salmon with sesame seeds and scallions. Serve.

Nutrition Facts:

Calories – 311 Per Serving

Protein – 38.2g Per Serving

Fiber – 2.9g Per Serving

Thank you to Cook Street School of Culinary Arts for supporting this culinary medicine series and King Soopers in Parker for supplying some of the food for this recipe.