Recipe for Health: Orange-Scented Steamed Salmon Packets
Fishing for better blood pressure.
For people who would benefit from driving down their blood pressure numbers, which is millions of Americans, it might be a good idea to troll for their dinner more often–like with these steamed salmon packets.
Research published in the June 2022 issue of the Journal of the American Heart Association suggests the optimal daily dose of the omega-3 fatty acids EPA and DHA for lowering blood pressure is 2–3 grams, and the average drop in both systolic and diastolic blood pressure was 2 mm Hg. The researchers say the can be from supplements and/or fatty fish, such as salmon, sardines, trout and herring.
Consuming more than 3 g of omega-3 fatty acids daily may have additional blood pressure–lowering benefits for adults at a higher risk of heart disease, concludes the research review, which examined 71 clinical trials published globally from 1987 to 2020. A 3-ounce serving of Atlantic salmon provides about 2 g of omega-3 fats—all the more reason to get hooked on this speedy steamed fish recipe.
Orange-Scented Steamed Salmon Packets
1 C sliced red onions
3 C broccoli florets
2 skinless salmon fillets, 5–6 oz each
1 medium orange, peeled and sliced into ½-inch rounds
1/4 C plain yogurt
1 T prepared horseradish
2 T finely chopped fresh dill
2 t Dijon mustard
2 t cider vinegar
Fold two 14-by-18-inch sheets of parchment paper in half. Open sheets up, and place equal amounts of onions and broccoli on one side of each sheet, then top each with one salmon fillet. Season with salt and pepper and top with orange slices, divided evenly. Fold parchment sheets over ingredients, and crimp shut.
Microwave parchment packets on high 5 minutes. Open corner of one packet and check that salmon is cooked through in the thickest part. If not, microwave in 30-second intervals until salmon is cooked through. Let packets rest (sealed) for 5 minutes.
In a small bowl, whisk together yogurt, horseradish, dill, mustard and vinegar. Open packets and serve topped with horseradish sauce. Makes two servings.
Orange
No surprise here: Just one orange provides about 93% of the recommended daily intake of vitamin C. Much of the nutrition is in the white pith and the orange flesh. That’s why eating a whole orange is better than drinking orange juice.
Dill
Dill is a member of the the Apiaceae family, which also includes celery, carrots and parsley. In traditional medicine, both dill weed and dill seed are used to treat indigestion.
Cider Vinegar
Despite all the claims, very little research exists on the health benefits of apple cider vinegar, but it does seem to have various healthful properties, including antimicrobial and antioxidant effects.
Sources: precisionnutrition.com; healthline.com
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.
