Freshen Up Your Plate & Lighten Up Your Heart!

By: Jacqueline Gomes, RDN, MBA

It’s time to buckle down and freshen up your lifestyle after 6 weeks of holiday eating! Fish is a fantastic high-quality protein that will easily fit into a healthy lifestyle. Our stores offer a variety of fresh fish that is easy to prepare and a delicious addition to your dinner rotation.

The American Heart Association® recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids.


What about Benefits?

Research studies have shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).


Oven Roasted Salmon with Avocado Citrus Salsa

Total Prep: 20 minutes

Servings:  4


  • 1 ripe, fresh avocado (halved, pitted, peeled, diced)
  • 3 tablespoons fresh lime juice
  • 1 ripe navel orange, peeled and diced
  • 1/2 cup diced, seedless cucumber
  • 1/4 cup finely diced scallions
  • Jalapeno pepper (seeded, finely diced)
  • 2 tablespoons chopped, fresh cilantro leaves
  • 1/2 teaspoon salt (divided)
  • 4 skinless salmon fillets (approximately 4 oz. each)



  • In a medium bowl combine avocado, lime juice, orange, cucumber, onion, jalapeno, cilantro and 1/4 teaspoon of the salt; set aside.
  • Heat broiler.
  • Season salmon with remaining 1/4 teaspoon salt.
  • Arrange fillets on a lightly greased foil-lined rimmed baking sheet.
  • Broil salmon 4 inches from heat source until cooked through, approximately 10 minutes.
  • To serve, place fillets on a platter; top with salsa.


Quick Tips:

Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. 

Source: Hass Avocado Board, The American Heart Association®