Salmon is an oily, cold water fish, so it helps elevate the HDL cholesterol (that's the good cholesterol that we want to have a lot of). This recipe isfrom the American Heart Association's Meals in Minutes Cookbook.
Star Rating: 3 stars
1 tbsp. extra-virgin olive oil
5 medium Italian plum tomatoes, diced
6 medium black olives, coarsely chopped
6 medium green olives, coarsely chopped
3 tbsp. lemon juice
2 tbsp. coarsely or finely chopped fresh parsley (Italian, or flat-leaf, preferred)
1 tps. capers, rinsed and drained
1 1/2 tsp. bottled minced garlic or 3 medium cloves garlic, thinly sliced
Pepper to taste
1-pound salmon fillet
Heat a large skillet over medium-high heat. Add oil and swirl to coat bottom of skillet. Add tomatoes, black and green olives, lemon juice, parsley, capers, garlic, and pepper; stir to mix. Bring to a boil over medium-high heat, 2 to 3 minutes. Reduce heat to medium and cook until mixture is reduced by about one third, about 5 minutes, stirring occasionally.
Meanwhle, rinse salmon and pat dry with paper towels.
Using a spoon, push reduced sauce to one side and place salmon in skillet. Spoon sauce over salmon. Cook, covered, over medium heat for 15 to 17 minutes, or until salmon flakes easily when tested with a fork.
Per serving: Calories 202, Protein 24 g, Carbohydrates 6 g, Cholesterol 84 mg, Total Fat 9 g, Saturated 2 g, Polyunsaturated 1 g, Monounsaturated 5 g, Fiber 1 g, Sodium 337 mg
5 Weight Watchers points/serving