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Are you looking for a delicious, heart-healthy meal that can help manage high blood pressure? Look no further than this Mediterranean-inspired roasted salmon recipe paired with a flavorful green bean pilaf. Rich in omega-3 fatty acids, antioxidants, and essential nutrients, this dish is designed to not only tantalize your taste buds but also support your cardiovascular health.
Why Mediterranean Diet for High Blood Pressure?
The Mediterranean diet is renowned for its heart-healthy benefits. It’s rich in fruits, vegetables, whole grains, and healthy fats like olive oil and nuts. Studies show that following a Mediterranean diet can help lower blood pressure, reduce inflammation, and improve overall heart health.
>>> Dive into the heart-healthy and delicious world of the Mediterranean Diet with these highly recommended cookbooks.
![The Mediterranean Dish: 120 Bold and Healthy Recipes You'll Make on Repeat: A Mediterranean Cookbook [Spiral-bound] Suzy Karadsheh](https://m.media-amazon.com/images/I/61ENHjTcDUL._SL500_.jpg)
A Heart-Healthy Mediterranean Delight: Roasted Salmon with Green Bean Pilaf
Prep time: 30 minutes
Cook time: 30 minutes
Serves: 4 servings
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Ingredients
1 ¼ pounds wild salmon (skinned and cut into 4 portions)
3 tablespoons extra-virgin olive oil
1 tablespoon minced garlic
¾ teaspoon salt
2 tablespoons mayonnaise
2 teaspoons whole-grain mustard
½ teaspoon ground pepper
12 ounces pretrimmed haricots verts or thin green beans
1 small lemon
2 tablespoons pine nuts
1 8-ounce package precooked brown rice
2 tablespoons water
Chopped fresh parsley for garnish
Instructions
- Preheat Oven: Start by preheating your oven to 425 degrees F. Line a rimmed baking sheet with foil or parchment paper for easy cleanup.
- Prepare Salmon: Brush the salmon portions with 1 tablespoon of olive oil and place them on the prepared baking sheet. Mash garlic and salt into a paste, then combine a scant 1 teaspoon of this garlic paste with mayonnaise, mustard, and ¼ teaspoon of pepper. Spread this mixture on top of the salmon.
- Roast Salmon: Roast the salmon in the preheated oven until it flakes easily with a fork, about 6 to 8 minutes per inch of thickness.
- Cook Green Beans: While the salmon is roasting, heat the remaining 2 tablespoons of olive oil in a large skillet over medium-high heat. Add the green beans, lemon zest, pine nuts, the remaining garlic paste, and ¼ teaspoon of pepper. Cook, stirring, until the beans are just tender, about 2 to 4 minutes. Reduce the heat to medium, add the brown rice and water, and cook, stirring, until hot, about 2 to 3 minutes more.
- Serve: Garnish the salmon with chopped fresh parsley and serve alongside the green bean pilaf and lemon wedges.
Nutrition Information (Per Serving) – 4 oz. fish and 1 cup pilaf
Calories: 442
Total Fat: 25g
Saturated Fat: 4g
Sodium: 605mg
Total Carbohydrates: 22g
Sugars: 2g
Dietary Fiber: 4g
Protein: 32g
Magnesium: 67mg
Potassium: 706mg
Nutritional Benefits:
- Salmon: High in omega-3 fatty acids which can help reduce blood pressure and improve heart health.
- Olive Oil: Provides healthy fats that support cardiovascular health.
- Green Beans: Rich in fiber, vitamins, and minerals that contribute to overall heart health.
- Pine Nuts: Offer healthy fats and antioxidants that support blood vessel function.
This roasted salmon with green bean pilaf is not only easy to prepare but also packed with nutrients that are beneficial for managing high blood pressure. Enjoy this heart-healthy Mediterranean meal that combines taste and wellness in every bite!
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