Healthy Fats

Get a Dose of Heart-Healthy Fats


I love salmon — it's a power food that works with your body's hormones, helping them to function properly. It contains lots of omega-3 fatty acids, a type of polyunsaturated fat that's good for the heart and the metabolism. Consistently high levels of leptin can get your metabolism in a rut, but eating omega-3 fatty acids may kickstart your metabolism by causing a brief dip in levels of leptin, the hormone that tells your brain you're full. For a healthy dose of omega-3s, try this delicious salmon dish. Buy wild-caught salmon, which are lower in toxins than farm-raised, and choose fresh tomatoes from your local farmer's market.

Salmon and Lentils With Moroccan Tomato Sauce

Ingredients

1/4 cup sliced almonds, divided

1 cup lentils, rinsed

14 1/2 ounces reduced-sodium, fat-free chicken broth

1 1/2 teaspoons fennel seed (whole or ground)

1 teaspoon coriander seed (whole or ground)

3/4 teaspoon cardamom pods (whole or ground)

3/4 teaspoon cumin seeds (whole or ground)

3 whole cloves or 1/8 teaspoon ground

Cooking spray

1 shallot, peeled and chopped (about 1/4 cup)

2 cloves garlic, minced

1/2 teaspoon salt, divided

1/2 teaspoon black pepper, divided

14 1/2 ounces peeled, no-salt-added tomatoes

1 teaspoon hot sauce, or to taste

12 ounces salmon fillet, (4 3-ounce fillets), boned and skinned

Preparation

Spread the almonds on an ungreased baking pan. Place in a 350-degree oven and bake 5 to 10 minutes or until almonds are light brown; stir once or twice to ensure even browning. Note that almonds will continue to brown slightly after removing from oven.

In medium saucepan over medium-high heat, bring lentils and broth to boil; reduce heat to low, cover and simmer 20 to 25 minutes or until lentils are tender.

Meanwhile, put all whole spices in a grinder and process until well ground, or if using ground spices, combine them in a small bowl.

Coat a nonstick skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic; sauté about 5 minutes until translucent. Mix in 1 1/4 teaspoons of the spice mixture, 1/4 teaspoon of the salt and 1/4 teaspoon of the pepper. Cook, stirring constantly, for 2 minutes.

In an electric blender, pulse tomatoes just until roughly puréed; add to pan with hot pepper sauce and heat through. Set aside.

In small bowl, mix remaining spices, salt and pepper; rub onto both sides of salmon fillets. Heat large nonstick skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.

Stir two tablespoons almonds into lentils; divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.

The Healthiest Fats

Omega-3 fatty acids are the best kind of fat because they have been shown to lower cholesterol levels, reduce inflammation, and decrease the risk of heart disease and heart attacks. They've also shown promise in helping to relieve symptoms of a host of other conditions, from diabetes to bipolar disorder. Other foods rich in omega-3s include walnuts, flaxseed, and walnut and flaxseed oils.