PESTO SALMON WITH ROASTED ARTICHOKE HEARTS
Swimming with omega-3 fats, salmon is one of the world's most heart-healthy foods. You'll up the ante with my pesto variation, which incorporates walnuts, garlic, olive oil, and artichokes -- ingredients that will satisfy your ticker as well as your taste buds
Makes 2 servings
• 2 cups fresh basil leaves
• 1 tablespoon walnuts, chopped
• 3 cloves garlic, minced
• Salt substitute
• 1 can (16 ounces) artichoke hearts, rinsed and drained, or 1 package (9 ounces) frozen artichoke hearts, rinsed and thawed
• 1 large tomato, diced
• 1 teaspoon fresh thyme leaves, chopped
• Ground black pepper
• 2 fillets (6 ounces each) wild salmon, skin removed
• 1 tablespoon olive oil
1. Preheat the oven to 350°F. Line an 8" x 11" baking pan with parchment paper or aluminum foil.
2. In a blender or food processor, combine the basil, walnuts, one-half of the garlic, and salt substitute to taste. Blend until the mixture resembles a coarse meal.
3. Arrange the artichoke hearts in 2 separate mounds in the prepared pan. Top with the tomato and sprinkle with the thyme and salt substitute and pepper to taste. Place one salmon fillet on top of each artichoke mound and season with salt substitute and pepper. Spread the basil mixture on the fillets. Drizzle each fillet with ½ tablespoon olive oil.
4. Bake 20 to 25 minutes, until the fillets are no longer translucent in the center and the fish flakes when pressed with a fork. Serve immediately.
430 calories, 41 g protein, 22 g carbohydrate, 20 g fat (2.7 g saturated), 93 mg cholesterol, 500 mg sodium, 5 g fiber
Reprinted from: Joy Bauer's Food Cures: Treat Common Health Concerns, Look Younger & Live Longer by Joy Bauer, MS, RD, CDN with Carol Svec. Copyright © 2007 Joy Bauer, MS, RD, CDN. Permission granted by Rodale, Inc., Emmaus, PA 18098. Available wherever books are sold or directly from the publisher by calling at (800) 848-4735.