Eating fish at least twice a week is highly recommended by both the American Heart Association and the Dietary Guidelines for Americans. The reasons for this are plentiful—reduced inflammation, lower blood presser, lower triglycerides—and one meta-analysis even concluded that eating fatty fish twice per week could reduce your risk of coronary death by 36% and total mortality by 17%.
That’s a big benefit just for introducing some variety to your weekly meal plan. The research recommends we eat fatty fish—things like salmon, herring, mackerel, anchovies, and sardines—and do our best to get a variety while avoiding species that may be high in mercury.
So, to help you work more fish into your diet, we’re sharing this quick and easy “weeknight salmon” recipe.
As written, this weeknight salmon recipe serves one, but that just means it is also easily multiplied out to more servings. Just be generous with your vegetables and estimate approximately four ounces of fish per person, and you’ll have plenty to go around. To keep the cook time quick, though, be sure to slice your chard and apples nice and thin.
Weeknight Salmon with Chard, Apple, and Quinoa
Prep Time: 10 minutes
Cook Time: 20 minutes
Note: where your food comes from matters. Whenever possible, choose organic ingredients and purchase responsibly raised animal products (i.e. grass-fed beef, free-range chicken, hormone-free dairy, etc.)