Wednesday, April 04, 2007

Mojito Salmon with Yogurt Cucumber Dill Sauce

So, on with the heart healthy foods. In light of yesterdays post and my impending heart failure I decided that it was time for some healthy Omega 3 fatty acids. Apparently the wild Alaska salmon has more heart healthy benefits than farm raised salmon, so that's what I made last night. In researching the benefits of Omega-3 oils I found that it protects against coronary heart disease in the following ways:

  • decreasing blood lipids (cholesterol, low-density lipo proteins or LDL, and triglycerides)

  • decreasing blood clotting factors in the vascular system

  • increasing relaxation in larger arteries and blood vessels

  • decreasing inflammatory process in blood vessels

A recent study at the University of Washington has confirmed that eating a modest amount of salmon (one meal per week) can reduce the risk of primary cardiac arrest. ( are a ton of other health benefits that are associated with eating salmon, but this is just a smattering of the heart health benefits. So yeah for salmon. boo for heart disease!

Mojito Marinade:
Juice of one lime
Zest of one lime
Fresh mint leaves chopped
White wine vinegar
Olive oil

Marinate salmon for twenty.

Yogurt Cucumber Dill Sauce
½ cucumber chopped processed and drained of excess water
1 cup plain low fat yogurt
1 tbs fresh dill chopped

Combine cucumber, yogurt and dill and let set for 10 minutes to marry tastes together.

Place salmon on a hot grill pan (sprayed with cooking spray) cook on one side until edges begin to cook through, flip salmon only once to keep the structural integrity of the fish, cover with remaining marinade and cook to your liking (I like it cooked all the way through, some prefer to have a still opaque pink center. You will know the fish is done if it flakes when touched with a fork. Serve with yogurt sauce on the top.


wheresmymind said... aren't going anywhere anytime soon Marathon girl ;) Second...if you want to try a great way to prepare salmon, you should put it on a water soaked cedar plank! Steph is a salmon snob and won't even touch atlantic's all good :)

Patricia Scarpin said...

I love salmon and this recipe has my name written all over it.

I'll be making salmon next Friday and this yogurt sauce sounds great, JB!