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 organic 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 cloves
Vegetable 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

1. Spread the organic almonds in a single layer on an ungreased, rimmed baking pan. Place in a 350° oven and bake 5 to 10 minutes or until almonds are light brown. Stir once or twice to ensure even browning. Note that the almonds will continue to brown slightly after they are removed from the oven.
2. In a medium saucepan over medium-high heat, bring the lentils and broth to a boil. Reduce heat to low and cover and simmer for 20 to 25 minutes or until lentils are tender.
3. Meanwhile, put all whole spices in a grinder and process until well ground. If using ground spices, combine them in a small bowl.
4. Coat a skillet lightly with vegetable cooking spray and place over medium-high heat. Add shallot and garlic and 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.
5. In an electric blender, pulse tomatoes just until roughly puréed. Add to pan with hot pepper sauce and heat through. Set aside.
6. In a small bowl, mix the remaining spices, salt and pepper. Rub onto both sides of salmon pan withoufillets.
7. Heat a large skillet over medium-high heat. Coat lightly with vegetable cooking spray; add salmon to pan without crowding. Sauté salmon for 4 minutes; turn, cover and cook 3 to 6 minutes longer, depending on thickness, or until cooked throughout.
8. Stir two tablespoons of organic almonds into lentils. Divide among four plates. Top with salmon and tomato sauce. Sprinkle with remaining almonds.
Makes 4 servings.

Prep Time: 20 mins
Cook Time: 25 mins
Total Time: 45 mins

Nutrition Facts
Number of Servings: 4
Amount Per Serving
Calories: 343
Total Fat: 10 g
Saturated Fat: 1 g
Cholesterol: 44 mg
Sodium: 512 mg
Total Carbohydrate: 29 g
Dietary Fiber: 14 g
Protein: 28 g

Recipe Source: California Almond Board