Heart Healthy and Tasty, too!


Emma Pearl Merlot, 2009

The problem with cooking good-tasting food is that it gets eaten before anyone can get a decent photo! Fortunately, my intrepid (and future Pulitzer winning) pho-tog, Emma, had already taken a photo of the wine – an integral part of this heart-healthy dinner.

Easy to cook, not too time intensive, and definitely tasty – try this sometime!

1 cup long grained rice
2 cups water

3 – 4 serving sized fresh salmon fillets (wild caught preferred)
4 dashes of lemon juice
2 ounces of light brown sugar
2-3 ounces of lite soy sauce, just enough to dissolve the brown sugar

3-4 head of fresh broccoli
2 Tablespoons Olive Oil
1/2 teaspoon minced garlic


Steamed Rice
– Okay, this is easy if you use a rice cooker. Just follow the directions. If you don’t have a rice cooker, then go get one! I use a Black & Decker model (see disclaimer post) that costs $11. That’s two trips to Starbucks. Just do it!

When the rice has about 15 minutes to go…

Grilled Salmon
– Dribble the lemon juice on the salmon fillets
– In a bowl, mix brown sugar with soy sauce. Dribble some on the fish.
– Spray some non-stick cooking spray into a skillet, then begin to heat skillet on the stovetop, set to medium high.
– Carefully place the salmon in a the heated skillet, skin side down. Cook for about 8 minutes or so.

Okay, while the salmon is cooking for that 8 minutes…

Stir Fried Broccoli
– Heat up a sauce pan, add some Olive Oil once the pan is noticeably warm.
– Add some fresh broccoli, chopped to a size of your preference.
– Stir in a little minced garlic (you can never have too much garlic!)
– Stir.
– Don’t burn the broccoli, you may need to reduce heat.

By now, the salmon has cooked for those 8 minutes…

– Flip the salmon; cook for a minute – just enough to sear the top.
– Flip the salmon back onto the skin side. Add a little more of the brown sugar-soy sauce marinade.
– Cook until salmon is flaky. It probably won’t take too long.

If everything works out as planned…

– The salmon will be done when…
– The broccoli is hot, dark green, and still al dente, and…
– The rice cooker “dings!”

Pairs very well with a glass of red wine. I used a nice Merlot, shown above!

Great taste and great for Heart Health, too!



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