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.
See also: Recipe for Health: Steamed Salmon Parcels
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