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January 26, 2017
Eat Heart Healthy: Chipotle Glazed Salmon

The subject of omega 3 fatty acids has been increasing in popularity over the past few years.  The most common questions I receive in my practice on the subject include: How do these help to improve my cardiovascular health? What foods contain omega 3 fatty acids?

In short, omega 3’s improve heart health by helping to reduce excess production and accumulation of triglycerides.  A high Triglyceride is one of the main factors leading to plaque buildup in arteries, which contributes to an increased risk of heart attack and stroke.  Incorporating omega 3 fatty acids into your diet is one of the most effective ways to reduce these risks.  Just two servings of omega 3 containing fish per week decrease risks drastically, according to Mayo Clinic.

The main foods that contain Omega 3’s are salmon, flax seeds/flaxseed oil, walnuts, spinach, oysters, and fish roe (eggs).  Try finding other recipes that incorporate these foods and start on a path to a healthier heart.

Ingredients:

Four 6 -ounce salmon filets
1 teaspoon honey
1 orange, zested and juiced
1 chipotle pepper, in Adobo sauce
2 teaspoons Adobo sauce
2 cloves of garlic
½ teaspoon cumin
1 Tablespoon cilantro, minced
Salt and pepper to taste

  1. Combine orange zest, orange juice, chipotle pepper, Adobo sauce, garlic, and cumin into a blender. Blend until smooth. Stir in minced cilantro and adjust seasoning.
  2. Place salmon on a sheet pan and season with salt and pepper. Generously brush the salmon with chipotle glaze. Bake at 350 degrees until fully cooked (will be opaque all of the way through). This should take about 8 to 12 minutes.

Enjoy!

Chef TylerReinhart, RDN