heart healthy

A heart healthy comfort-food salmon recipe

Eating the right fats for our heart health is an ongoing debate. As new studies come along we are left in a state of confusion over what to choose, “butter or margarine” when preparing meals for a healthy-heart diet.

By eathical


The following recipe uses a pat of butter (to add flavour) and a tablespoon of heart-healthy olive oil.

We need fats for energy, nutrients, and fat is needed to aid in breaking down the proteins we consume. To learn about the various health benefits of butter vs. margarine check out this Harvard Health link.

Enjoy this easy, one-pan recipe made with simple and brilliant ingredients – heart healthy fresh salmon, potatoes, zucchini and spinach – from our local BC farms.

One-Pan Salmon with Vegetables


1 serving salmon (marinated with chimichurri)

1/2 teaspoon butter and 1 tablespoon olive oil

1 small zucchini, sliced into 4 discs

1 boiled potato, quartered

1 handful fresh spinach

1 cup low fat, low sodium chicken broth (or vegetables broth)

salt, pepper and a squish of lemon to taste


Heat the olive oil and butter, sear the salmon (skin side down), and leave it in the middle of the pan to gently cook while you complete the remaining steps (cook around the salmon).

Add the zucchini, roast and flip, remove and set aside. Add the potatoes, roast and flip remove and set aside.

Add the spinach and broth, cover and let it steam for two minutes.

Remove the lid and add back the zucchini and potatoes, sprinkle on the salt and a good grind of pepper. Cover and steam for 1 minute.

Pour the sauce into the plate, place the salmon, arrange the zucchini and potatoes around the salmon, top the salmon with the wilted spinach. Squeeze the lemon over the dish. Serve.

“If you’re worried about heart disease, eating one to two servings of fish a week could reduce your risk of dying of a heart attack. For many years, the American Heart Association has recommended that people eat fish rich in omega-3 fatty acids at least twice a week. Doctors have long believed that the unsaturated fats in fish, called omega-3 fatty acids, are the nutrients that reduce the risk of dying of heart disease.” Mayo Clinic

Related Links:

Farm-Fresh Salmon Salad

Comfort-Food Salmon Soul Bowl

Around the Web:

Natural, Nutritious Affordable Salmon

Salmon, Bean and orzo Salad (Heart and Stroke Foundation)

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