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Eat Well Wednesday: Up Your Omega-3

salmon_w_pineapple1Have you heard?  The American Heart Association® recommends eating non-fried fish at least two times per week as part of a heart-healthy diet.  Doctors, dietitians, and even news outlets have been promoting this message for years and for very good reason!  Fish is a great source of lean protein and the omega-3 fatty acids.  Omega-3’s have been shown to have several beneficial effects on health, such as lowering heart disease risk and triglyceride levels.  However, not all of our fishy friends are created equal!  Certain types of fish contain higher amounts of omega-3’s including salmon, mackerel, herring, albacore tuna and sardines.  Fish may not be a favorite for everyone, but believe me, try this recipe for Broiled Sweet & Spicy Salmon with Pineapple at your next Friday fish dinner and you will not be disappointed!  Impress your guests or family by garnishing the plates with lime wedges and fresh sprigs of cilantro.

Broiled Sweet & Spicy Salmon with Pineapple


1 lb. fresh Atlantic Salmon

2 (8.8 oz.) pkg. Uncle Ben’s® Ready Rice® Whole Grain Brown

¼ cup pure maple syrup

¼ tsp. cayenne pepper

½ pineapple, peeled, cored, and cut into 8 pieces lengthwise

Salt and ground pepper

¼ cup lightly packed fresh cilantro leaves, roughly chopped

Lime wedges (optional)

Directions: Heat broiler, with rack in top position. Cook rice according to package instructions. Meanwhile, in a small bowl, stir together maple syrup and cayenne pepper. Season salmon with salt and pepper. Spray a rimmed baking sheet with cooking spray, arrange salmon and pineapple in a single layer, and brush with half the maple syrup glaze. Broil until salmon is cooked through, 8 to 11 minutes, brushing salmon and pineapple with remaining glaze halfway through. Cut pineapple into chunks. Add cilantro to rice and fluff with a fork. Serve cilantro rice with salmon, pineapple, and lime wedges, if desired.  Makes 4 servings.

Guest Blogger, Lee Hyrkas is a dietetic intern at UW-Green Bay.

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