Heart-Healthy Salmon Bowl rich in DHA and EPA Omega-3s

Eating for a healthy heart doesn't have to be boring or difficult. This heart-healthy salmon bowl is packed with DHA and EPA, two crucial omega-3 fatty acids found in salmon, which are known for supporting cardiovascular health, reducing inflammation, and aiding in brain function. This bowl combines fresh, vibrant ingredients with delicious salmon to create a nutrient-rich meal that’s both satisfying and heart-friendly.

Ingredients:

For the Salmon:

• 2 salmon fillets (about 4 oz each), skin removed
• 1 tablespoon olive oil
• 1 clove garlic, minced
• 1 teaspoon lemon zest
• Salt and pepper to taste

For the Bowl:

• 1 cup cooked quinoa or brown rice
• 1 cup baby spinach
• 1/2 avocado, sliced
• 1/2 cup cherry tomatoes, halved
• 1/2 cucumber, sliced
• 1/4 cup shredded carrots
• 1/4 cup edamame, cooked and shelled
• 1 tablespoon pumpkin seeds (optional, for extra heart-healthy fats)

For the Dressing:

• 2 tablespoons olive oil
• 1 tablespoon fresh lemon juice
• 1 teaspoon Dijon mustard
• 1/2 teaspoon honey (optional)
• Salt and pepper to taste

Instructions:

1. Prepare the Salmon:

• Preheat your oven to 375°F (190°C).
• Place the salmon fillets on a baking sheet lined with parchment paper.
• In a small bowl, mix olive oil, minced garlic, lemon zest, salt, and pepper. Brush the mixture over the salmon fillets.
• Bake for 12-15 minutes, or until the salmon is opaque and flakes easily with a fork.

2. Cook the Quinoa (or Brown Rice):

• If you haven’t done so already, cook your quinoa or brown rice according to the package instructions. This will serve as the base of your bowl and provide fiber to support heart health.

3. Assemble the Bowl:

• In each serving bowl, start by layering a portion of quinoa or brown rice.
• Add the baby spinach, followed by the avocado slices, cherry tomatoes, cucumber slices, shredded carrots, and edamame.
• Place the cooked salmon fillet on top.
• Sprinkle with pumpkin seeds for added crunch and heart-healthy fats if desired.

4. Make the Dressing:

• In a small bowl, whisk together olive oil, lemon juice, Dijon mustard, honey, salt, and pepper.
• Drizzle the dressing over the bowl, allowing it to mix with the fresh vegetables and quinoa.

5. Serve:

• Enjoy your heart-healthy salmon bowl immediately! This meal is a great way to incorporate DHA and EPA omega-3s along with a variety of other nutrients to support your overall health.

Nutritional Benefits:

• Salmon: Rich in DHA and EPA omega-3 fatty acids, which help reduce inflammation and support cardiovascular health.
• Quinoa/Brown Rice: Provides fiber and protein, supporting heart health and stabilizing blood sugar levels.
• Avocado: Full of healthy monounsaturated fats and potassium, known to support a healthy heart and regulate blood pressure.
• Spinach & Vegetables: Packed with vitamins, minerals, and antioxidants to aid in reducing oxidative stress and supporting a strong immune system.

This Heart-Healthy Salmon Bowl is an easy, nutritious way to enjoy a meal that’s loaded with omega-3s and other ingredients that support heart health. Perfect for lunch or dinner, this bowl will leave you feeling full and energized!