Kardea Gourmet

Makes 6  ½-cup Servings

While fairly high in oils, the Mediterranean Diet is clearly associated with heart healthy eating.   Certainly,  most of the oils are of plant origin,  with olive oil playing the leading role.    Salmon, a cold water fish not typically found in the Mediterranean, is perhaps the best sources of the heart healthy Omega-3 fatty acids.     This recipe blends these good fats into a refreshing summer salad.

Ingredient

8             Ounces Fresh Boneless Salmon (approximately 2 Steaks, 1.25″ thick)

3             Scallions (Green Onions)

15           Cherry or Grape Tomatoes, halved

½            Medium  Cucumber, Cubed in ½ pieces

1             Tablespoon Capers

½            Fresh Lemon (juice only)

2             Tablespoons of Kardea Extra Virgin Olive Oil with added Plant Sterols

1             Tablespoon of Dill, Fresh and Chopped.

                Kosher or Sea Salt to Taste

Heat a pan under a broiler.  When hot, oil lightly and drop in salmon.  Cook for 5-6 minutes.  Check to see if cooked through.  If not,  turn and replace under broiler until done.   Set aside to cool.

Finely chop the capers, dill and the white ends of the scallion.  Cut the green part of the scallion into 1 inch segments.   Place these ingredients into a bowl with tomatoes and cucumbers.   In a separate bowl, whisk together the dressing of salt, olive oil and lemon.   Cut cooled, cooked salmon into 1-1.5” chunks.  Add to bowl.  Toss in dressing.  Cover and place in the refrigerator for at least 30 minutes.    

Nutritional Profile:

Total Calories: Approximately 150/serving (2 Weight Watcher Points)

Carbohydrates:   2g;  1g Fiber

Fat:  11g: 1g Saturated; 0 Trans

Omega 3s:  1g

Protein:  11g

Plant Sterols: 200mg (.2g)

Cholesterol: 30;  Sodium:   90mg   
Potassium: 8% RDI (300mg)

Resources

Download the Mediterranean Food Pyramid

Kardea Olive OIl with Added Plant Sterols

Karedea Gourmet Nutrition Bars for Natural Cholesterol Management