Fresh fish contains high levels of omega-3s, and research suggests these fatty acids can lower your heart attack risk. So cast a line and reel in a cold-water wonder like salmon, trout or sardines.
Bottom line: Eat fish at least twice a week to keep your ticker happy.
Santa Fe Grilled Salmon
Prep: 10 min.
Total: 20 min.
1/2 to 1 jalapeno pepper
1/3 cup finely chopped fresh cilantro
2 tbsp olive oil
1/2 tsp salt
4 salmon fillets, each 180 to 250 g and about 1 1/2 in. thick
1/2 salsa, preferably chunky
Lightly oil grill and heat barbecue to medium-high. Core and seed jalapeno. If you like hot peppers, use whole jalapeno. If not, use only have and refrigerate or freeze other half. Finely mince jalapeno. Place in a small bowl. Add cilantro. Squeeze 1/3 cup juice from limes and add. Stir in olive oil and salt. Slice avocado in half. Discard pit, then peel. Thinly slice.
Brush tops and sides of fish with a little oil. Place fish, skin-side up, on grill. Barbecue, lid closed, 5 minutes. Turn over and continue grilling until a knife tip inserted into centre of fish comes out warm, 5 to 10 more min, depending on thickness of fish. Place salmon on dinner plates. Drizzle with jalapeno mixture. Spoon salsa overtop. Finish with avocado slices, then drizzle with more jalapeno mixture.
Per serving: 393 calories, 27 g protein, 7 g carbs, 29 g fat, 3 g fibre, 434 mg sodium