By Kris Ball, RD
You can prevent heart disease by adding the right kind of foods to your daily diet. Foods high is Omega 3, like salmon, tuna, mackerel, herring and trout are important. Foods high in carotenoids and fiber such as berries, red peppers, carrots, sweet potatoes and farro (whole grain below) can help with heart health. Adding a salad to this meal with more vegetables, nuts and avocado make this meal completely high in all you need for a healthy heart!
Lemon Herb Salmon with Caponada & Farro
2/3. Cup Farro
1 medium eggplant, cut into 1 inch cubes
1 red bell pepper, cut into 1-inch pieces
1 summer squash, cut into 1-inch pieces
1 small onion, cut into 1-inch pieces
1½ cups cherry tomatoes
3 tablespoons extra-virgin olive oil
¾ teaspoon salt, divided
½ teaspoon ground pepper, divided
2 tablespoons capers, rinsed and chopped
1 tablespoon red-wine vinegar
2 teaspoons honey
1¼ pounds wild salmon (see Tips), cut into 4 portions
1 teaspoon lemon zest
½ teaspoon Italian seasoning
Lemon wedges for serving
- 1 Position racks in upper and lower thirds of oven; preheat to 450°F. Line 2 rimmed baking sheets with foil and coat with cooking spray.
- 2 Bring water and farro to a boil in a saucepan. Reduce heat to low, cover and simmer until just tender, about 30 minutes. Drain if necessary.
- 3 Meanwhile, toss eggplant, bell pepper, squash, onion and tomatoes with oil, ½ teaspoon salt and ¼ teaspoon pepper in a large bowl. Divide between the prepared baking sheets. Roast on the upper and lower racks, stirring once halfway, until the vegetables are tender and starting to brown, about 25 minutes. Return them to the bowl. Stir in capers, vinegar and honey.
- 4 Season salmon with lemon zest, Italian seasoning and the remaining ¼ teaspoon each salt and pepper and place on one of the baking sheets. Roast on the lower rack until just cooked through, 6 to 12 minutes, depending on thickness. Serve the salmon with the farro, vegetable caponata and lemon wedges.
- Tips: Most wild salmon—and now some farmed—is considered a sustainable choice. Get more info about sustainable seafood at seafoodwatch.org.