Heart Healthy Salmon Recipe with Brussel Sprouts

Chef Cindy Mooney , On September 14, 2022

Low Sodium and Low Cholesterol heart healthy Salmon Recipe Overview

This heart healthy salmon recipe is a balanced meal very low in fat, sodium and cholesterol. The heart healthy salmon recipe is made with whole ingredients, and a zero-calorie seasoning blend to be a delicious option for those experiencing heart disease. Starting with a great piece of fresh salmon is a big part of a successful dish. Line caught and wild would be ideal, but I know that it can be hard to find and more expensive. The brussels sprouts provide a good balance to this heart healthy recipe when seasoned with simple herbs and a little caramelization with the olive oil takes it to another level of rustic deliciousness!
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Equipment needed for this heart healthy Salmon Recipe

• Skillet

• Cutting board

• Kitchen Knife

• Spoon

heart healthy Salmon Recipe Ingredients

Heart Healthy Salmon Recipe Ingredients

• Fresh Salmon. 4oz -6oz per person. Wild-caught if you can find it. 

• Brussel Sprout – 1 ½ cups of halved

• Cous cous – 1 cup prepared

• Rosemary – 1 teaspoon ground

• Rosemary – 1 teaspoon whole (optional)

• Olive oil – 1 tablespoon  for cooking

• Kosher salt – 1tsp or 5ml

heart healthy Salmon Recipe Suggestions

1. Prepare cous cous according to instructions on the package and set aside. TIP: Using unsalted chicken stock in place of water adds nice flavor.

2. Heat a large skillet over medium/high heat with the olive oil.

   

   Coat pan with oil and seasoning.

3. Put the brussels sprouts in and season with a bit of the rosemary. Sauté until they begin to caramelize (turn brown and crispy on the outside). Remove from the skillet and set aside while you start to cook the salmon.

   

   Start with the brussel sprout.

4. Season the salmon with the rosemary sprinkled on top (both sides if no skin). Place the salmon in the same hot skillet, skin side down (if it has skin) 

   

   Pan sear the salmon fillet.

5. I like to turn the salmon over once to create some good color on top, but not necessary.

6. I also like to put a little water (just a tablespoon or 2) in the skillet and cover for about 5 minutes depending on thickness. This helps cook by steaming a bit.

7. When the salmon is close to done, slide it over in the pan and make room for the brussels sprouts to come back in for a minute to get hot.

   

   Add the veggie to the salmon and sear.

8. Cover and simmer for a few minutes until everything is hot & ready, then serve with the cous cous.

9. TIP: You can squeeze a little lemon over everything to brighten it up if you like. Highly recommended for this dish, and most heart healthy diet meals for that matter!

   

   Plate with cous cous and brussel sprout. Enjoy!

heart healthy Salmon Recipe Suggestions

Suggestion 1: You can use fresh rosemary if available, even better. Just remember dried herbs are a little more powerful by weight than fresh herbs, so with the fresh, you can use a little more.

Suggestion 2: When preparing cous cous for this heart healthy salmon recipe you can use unsalted chicken stock instead of water to cook makes this a great tasting way to prepare cous cous.

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Chef Cindy Mooney

With a personal mission to spread the good name of nutrition through mouthwatering recipes, Chef Cindy's philosophy around nutrition is deeply rooted in food as medicine. In the kitchen, she offers a conscious, restorative, and functional approach to cooking; an approach she has cultivated during her years working in farm-to-table restaurants.