DASH Diet Salmon Recipes:
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DASH Diet Salmon Recipes: Heart-Healthy and Delicious Ideas

And most of you might probably hear about the DASH diet (Dietary Approaches to Stop Hypertension). This is a recommended diet for individuals suffering from hypertension disease as it plays a positive role in the overall health of the heart. This is why salmon is a good fish for the DASH diet as it has high concentration of omega 3 acids, quality protein, and essential vitamins which help target hypertension. In this article, we discuss some quick and delicious salmon main dishes that are included in the DASH diet and are great for the heart.

Benefits of Salmon on the DASH Diet

In the DASH diet which focuses on sodium restriction, nutritional balance, and improved heart health, inclusion of salmon is recommended as it is a source of healthy lean protein.’

  • Omegas including omega-3 fatty acids: Omega-3 essential fatty acids which are required in the development and maintenance of the brain and the heart can also alleviate some of the inflammatory processes involved in chronic diseases.
  • Effect Of Salmon On The Body’s Polarity Moreover, Salmon offers beneficial lean protein that will help repair muscle and maintain good metabolic health.
  • Effects of vitamin D and B vitamins: The vitamin D contained in salmon supports bones and strengthens immunity while the vitamin B complex aids in energy utilization.
  • Blood pressure control minerals: It contains potassium and magnesium, which help regulate blood pressure.

DASH Diet Salmon Recipes to Try

Each of the following recipes attempts to utilize the DASH diet principles by including low sodium, fresh herbs and good ingredients for taste and nutrition, you can add these to you diet plans like 7 day rice diet plan or smoothie weight loss diet plan.

Grilled Lemon Garlic Salmon

Grilled salmon with garlic and lemon is a simple but rewarding meal. The addition of lemon makes it refreshing and garlic complements the dish which is both healthy and delicious as well.

Ingredients:

  • 4 salmon fillets ( of about 6 oz each )
  • 2 tbsp olive oil
  • 2 cloves garlic, finely chopped
  • Juice of 1 lemon ( about 2 tbsp )
  • 1 tsp lemon zest
  • Salt and pepper according to your taste
  • Fresh parsley, finely chopped, for decoration

Instructions:

  • Prepare the grill to medium -high heat.
  • In a small bowl, combine together olive oil, minced garlic, lemon juice, and lemon zest.
  • Pour the mixture on top of the salmon filets and season them with black pepper.
  • Cook the salmon for 5 – 6 minutes on each side on the grill or until the fish flakes easily with a fork.
  • Spoon over fresh parsley and some more lemon wedges. It can be served with steamed vegetables or a mixed green salad.
DASH Diet Salmon Recipes to Try

Source: Cooking Classy

DASH Diet Baked Salmon with Asparagus

Baking salmon with asparagus is an easy and fuss-free one-pan dish. For fiber and essential vitamins, the asparagus is paired with good varieties of fat and protein from salmon.

Ingredients:

  • Four pieces of approximately 6 oz each, salmon filets.
  • 1 lb of asparagus, cut.
  • 2 tbsp of olive oil.
  • 1 tsp of Dijon mustard.
  • Juice of 1/2 lemon, approximately 1 tablespoon.
  • One tsp of fresh dill, chopped or 1/2 tsp dried dill.
  • Freshly ground black pepper to taste.

Instructions:

  • First preheat the oven well and reach a temperature of 400°F (200°C) and take a baking sheet and cover it with parchment paper.
  • Now place the salmon and asparagus on the body of the baking sheet.
  • Take a bowl, pour olive oil, and put Dijon mustard; squeeze lemon juice and mix the content with dill.
  • Spread the mixture over the salmon and pieces of asparagus, etch the surface with black pepper.
  • Properly bake the fish for a dozen or fifteen minutes; check whether the salmon is flaking from the fork easily and while asparagus is somewhat tender but crispy.
  • Serve as soon as possible garnished with extra dill if that is what you prefer.
DASH Diet Baked Salmon with Asparagus

Source: Just a Dash

Mediterranean Salmon Salad

There’s just something about salmon that clicks perfectly with Mediterranean cuisine. People can also try out this unprocessed and healthy salad while on a diet. It combines fresh herbs with a homemade dressing, making it taste mouth-watering while being low in sodium content.

Ingredients:

  • 2 cooked salmon fillets, (6 oz each)
  • 4 cups mixed greens (spinach, arugula, and romaine)
  • 1/2 cup cherry tomatoes
  • 1/4 cucumber, diced
  • 1/4 red onion
  • 1/4 cup Kalamata olives
  • 1 tbsp fresh basil
  • 1 tbsp fresh parsley

Dressing:

  • 2 tbsp olive oil
  • 1 tbsp red wine vinegar
  • 1 tsp lemon juice
  • Fresh black pepper, ground

Instructions:

  • In a big salad bowl pour the mixed greens, tomatoes, cucumber, red onion and olives and top with basil and parsley.
  • Cut the largest piece of flaked salmon into small bites and place in your salad.
  • In another bowl, mix olive oil, red wine vinegar, lemon juice and black pepper and keep aside.
  • Pour the dressing over the salad and mix it well. Serve straight away when guests are hungry and thirsty, and the meal is light and refreshing.
Mediterranean Salmon Salad

Source: Aqua Star

DASH-Friendly Pan-Seared Salmon with Garlic Spinach

Pan-seared salmon has a little bit of a crunch but is also still moist on the inside, and garlic sautéed spinach balances out the dish and packs in some vitamins. This is such a simple dish it’s perfect for weeknights when you don’t have a lot of time to cook.

Ingredients:

  • Four Salmon filets, approximately six ounces each
  • Olive oil: two tablespoons, divided
  • Three garlic cloves, minced
  • Four cups baby spinach
  • Freshly ground black pepper, to taste

Instructions:

  • In a large skillet, heat one tablespoon of olive oil over medium heat.
  • Place the skin-side down salmon filets in the pan and pan-fry them for four to five minutes before flipping to the other side and cooking till crisp.
  • Remove cooked salmon from the frying pan and set it aside.
  • In the same pan, pour the rest of olive oil and garlic and then toss in the spinach. Sauté for two to three minutes or until the spinach is wilted.
  • Place garlic sautéed spinach on the base, then top the vegetables with salmon filets, sprinkle black pepper on the dish and additional fresh herbs if you wish.
DASH-Friendly Pan-Seared Salmon with Garlic Spinach

Source: EatWell101

DASH Diet Salmon Patties with Yogurt Dill Sauce

Salmon patties are an adaptable meal that can go with a whole-wheat bun, a salad, or steamed veggies. This recipe, however, maintains the DASH principles by using low sodium and healthy herbs.

Ingredients:

  • 1 lb canned salmon, extricated and separated from the bone
  • 1/4 cup whole grain breadcrumbs
  • 1 egg, whisked
  • 2 tbsp chopped fresh parsley flakes
  • 1/2 tsp Dijon mustard
  • Ground black pepper, freshly ground to taste

Yogurt dill sauce:

  • 1/2 cup of Greek yogurt
  • 1 tbsp Dill weed, fresh and chopped
  • 1 tsp lemon juice
  • Ground black pepper, freshly ground to taste

Instructions:

  • In a large bowl, mix and combine salmon, egg, breadcrumbs, parsley, mustard, and pepper. Combine well.
  • Shape the mixture into four edges.
  • Add a pat of the mixture to a heated non-stick frying pan, turning it every four to five minutes until it browns.
  • Add a small amount of Greek yogurt, dill, lemon juice, and pepper into a small bowl and whip it together.
  • Together with some green salad or steamed veggies, the samon patties may be topped with yogurt dill sauce.
DASH Diet Salmon Patties with Yogurt Dill Sauce

Source: Well Season Studio

Tips for Preparing DASH Diet Salmon Recipes

  • Restrict Sodium: Use fresh herbs, lemon juice, and spices to enhance flavor instead of using salt.
  • Pick Heart Healthy Fats: Salmon is rich in heart-healthy monounsaturated fats and olive oil, a cornerstone of the DASH diet, you can consider low fat foods with these recipes.
  • Add Fresh Vegetables: Increasing dishes with spinach, asparagus, and salad greens augments fiber and overall nutrition of the meal.
  • Consume Salmon that is Omega-3-Enriched: Where possible, opt for natural sources of salmon because they are more omega-3 dense and less at risk for contaminants.

Conclusion

For individuals adherent to the Dietary Approaches to Stop Hypertension, or DASH diet, eating salmon may be essential. Why? Not only does this fish taste great but it also contains nutrients that have anti-inflammatory and cholesterol-reducing properties. Due to these attributes, salmon works very well at preventing heart diseases, which happens to be the primary goal of the DASH diet. Apart from this, salmon can also contain vitamin D, high quality protein which could assist in energy intake, bone health and in the strengthening of the immune system.

All the recipes for salmon in this DASH diet includes all the natural taste, low sodium, and heart-friendly fats, (but always consider your health conditions before using such foods, like there may be diabetic patient using liquid diet are not allow to eat salmon diets or carnivore diet). Each dish from Grilled Lemon Garlic Salmon to Mediterranean Salmon Salad is so delightful and filled with high nutrients that eating salmon a couple of times each week is not bad. Cooking salmon with some side dishes like steamed asparagus, mixed greens or pan fried spinach also enhances fiber intake in one’s diet along with the nutrition of the particular dish.

Salmon is a popular fish which can be prepared using several different cooking techniques like grilling, baking, shaping into patties without deep frying them, or even pan searing, thus it is possible to be on a healthy diet without sacrificing the pleasures of food. These recipes also assist in maintaining balanced blood pressure, which is crucial in staying healthy, by incorporating healthy and nutrient dense ingredients.