A Month-of-Mediterranean: Salmon on Asparagus

What could be heart-healthier, on this day of the heart, than another salmon recipe? There are so many preparation options, thank goodness, since this is the fish we eat most often. The sheet pan dinner makes clean-up easier for you and your sweetie, too.

Top the meal off with a dessert with a kick, Chocolate Chia Pudding.

Salmon on Asparagus (serves 2)

2 salmon steaks

2 small potatoes, cut in chunks

¼ teaspoon salt

¼ teaspoon garlic powder

1 pound of asparagus, woody ends trimmed off

4 teaspoons extra-virgin olive oil, divided

Sea salt

½ lemon

Preheat the oven to 450 degrees. Spray the pan with non-stick cooking spray.

Toss the potatoes with 2 teaspoons olive oil. Toss again with salt and garlic powder. Place on one end of baking sheet. Put in oven and bake for 20 minutes. Remove from oven.

Massage remaining olive oil onto asparagus spears and place on other end of baking sheet. Sprinkle with sea salt.

 

Place salmon steaks on top of asparagus and drizzle on lemon juice.

Put back in the oven and bake for another 10 minutes or until salmon flakes.

Salt and pepper to taste at table.

Yep, dessert is another one of those recipes that isn’t from the Mediterranean region but is consistent with Mediterranean Diet principles. Honey or maple syrup as sweeteners are acceptable in the Mediterranean Diet and are preferable to white sugar. 

Chia seeds are tiny black seeds from the plant Salvia hispanica, which is related to mint. Chia seeds were an important food for the Aztecs and Mayans back in the day. They prized them for their ability to provide sustainable energy. In fact, "chia" is the ancient Mayan word for "strength."

 

Chocolate Chia Seed Pudding (serves 2)

1 cup milk

2 tablespoons cocoa powder

2 tablespoons honey

1/3 cup chia seeds

2 strawberries

In medium bowl, mix milk with cocoa powder, and honey.

Blend thoroughly. Add chia seeds and blend well.

Refrigerate overnight (or at least 8 hours) in bowl or in individual serving dishes. If you want a smoother pudding, process in your blender until you get the texture you like.

Cut strawberries into fan shape and top the pudding before serving.

DH’s Rating: Fish—4 Tongues Up; Chocolate Chia Pudding—3 Tongues Up

“This was good, but kinda bland. I like your other salmon recipes more.” The pudding got a different response. “This was too bland, too. You know I don’t like chia pudding. Why do you keep serving it to me?” Uh, because you like chocolate, and because this is good for you. Next time I’ll put in cayenne pepper and cinnamon. I’ll bet he’ll like it then.