Fabulous Fish Recipe!

This recipe is heart-friendly and very easy to prepare!

Lemon Salmon with Rosemary

  • Wild salmon fillet
  • Olive oil
  • Sea salt
  • Freshly ground black pepper
  • Fresh rosemary leaves
  • Lemon
  • Capers
  • Brown rice
  • Broccoli
  • Aluminum Foil

Brush your salmon fillet with olive oil. Sprinkle the fillet with salt, pepper and rosemary. Put your salmon on a piece of foil long enough to cover the entire fish. Top the salmon with 2 lemon slices, 1 tablespoon of freshly squeezed lemon juice and 1 teaspoon of capers. Enclose the salmon in the foil with some holes. Place the fillet (and foil) in the oven and bake at 350 for around 15-20 minutes or until it will flake easily with a fork.

Serve with brown rice and broccoli.

Important note: Be sure that the salmon is wild. Farm-raised fish do not have the same health benefits of wild fish.

Nutrition Facts:

Salmon contains more omega-3 fatty acids than most fish, thereby being extremely beneficial for the heart. Omega-3 fatty acids may lower blood pressure, reduce blood clotting and boost immunity. Eating one to two servings per week of fish, especially one that is so rich in omega-3, has been shown to reduce the risk of heart disease, particularly sudden cardiac death.

Broccoli and brown rice have also been found to be advantageous for the health of the heart. Eating broccoli leads to better blood-pumping ability and less heart damage during oxygen deprivation. Brown rice is a good source of fiber, which can lower your heart disease risk in other ways besides lowering your cholesterol.

Heart health info:

Cardiovascular disease is the number one preventable killer globally. Over one-third of Americans suffer from it. This is why it is of the utmost importance for people to eat foods that will nourish the heart. Remember, it is never too early to start thinking about prevention!

Surgery only treats a small area of your body. With drugs, you may lower cholesterol, but if you do not take lifestyle habits such as nutrition into account, you are still at risk for a stroke or heart attack. Cutting out red meat and eating plenty of grains are not enough. An excellent diet is important to ensure the health of your heart- not just slightly cutting down on fat.

However, it is true that a low fat diet is necessary. This means keeping animal products to a minimum as well as added sugars and processed foods. You can crowd out the bad foods by simply eating more whole plants, vegetables, fruits, nuts and beans. These changes can prevent and even reverse heart disease.

In addition, it is crucial to exercise regularly and engage in stress-relieving hobbies such as meditation, listening to calming music, gardening, painting or spending time in nature.

Guest Blogger Bio:

Kristy Rao is a Holistic Health Coach and received her training from
the Institute for Integrative Nutrition, where she studied over 100
dietary theories, practical lifestyle management techniques, and
innovative coaching methods with some of the world’s top health and
wellness experts. Her education has equipped her with extensive
knowledge in holistic nutrition and preventive health. Please visit
her website at She is also a writer for Miss
A, an online women’s magazine. You can view more of her articles at and follow her on Twitter at