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Recipe for Health: Steamed Salmon Parcels

Check out the microwaveable way to get more omega-3s.

Steamed salmon with veggies

The evidence continues to pour in that there is a boatload of reasons to get more omega-3 fatty acids in our diets—making this steamed salmon recipe below a heart-healthy. Take for instance a study in Nature Communications which found that people who had greater levels of omega-3 fatty acids—specifically, eicosapentaenoic, docosapentaenoic and docosahexaenoic acids that are most easily found in certain fatty fish—had a 13% lower risk for all-cause mortality, as well as a lower risk for death due to cancer, cardiovascular disease and other causes combined, compared with those with lower levels.

A separate investigation in Diabetes Care based on data from 392,287 adults in the U.K. found that people who consumed oily fish had a lower risk of developing type 2 diabetes, compared with those who never consumed oily fish. There is even some suggestive evidence that higher omega-3 blood levels may help lower the risk of death from COVID-19.

This surprising hack for microwave-steamed salmon helps you net some more delicious omega-3s.

1 C sliced red onion

3 C sliced broccoli florets

2 (5–6 oz ) skinless salmon fillets

1 medium orange, peeled and sliced into ½-inch rounds

1/4 C plain yogurt

2 T prepared horseradish

2 T finely chopped fresh dill

2 t creamy Dijon mustard

2 t cider vinegar

Fold two 14- x 18-inch sheets of parchment paper in half. Open up sheets and place an equal amount of red onion and broccoli on one side of both sheets. Place the salmon on top of the vegetables and season with salt and pepper. Top with orange slices. Fold the empty halves of the parchment sheets over the salmon and vegetables and crimp them shut. Microwave parchment packets on high for 5 minutes. Open a corner of a packet and check that salmon is cooked through in the thickest part. If not, microwave in 30-second intervals until salmon is cooked. Let parchment packets rest sealed for 5 minutes.

In a small bowl, whisk together yogurt, horseradish, dill, yogurt and cider vinegar. Open packets and serve topped with horseradish sauce.  Makes two servings.

See also: Recipe for Health: Roasted Salmon With Blueberry Sauce



Matthew Kadey, MS, RD

Matthew Kadey, MS, RD, is a James Beard Award–winning food journalist, dietitian and author of the cookbook Rocket Fuel: Power-Packed Food for Sport + Adventure (VeloPress 2016). He has written for dozens of magazines, including Runner’s World, Men’s Health, Shape, Men’s Fitness and Muscle and Fitness.

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