I Love Salmon

by Mary Walukiewicz

In my youth, the main draw of February was Valentine’s Day, and the all-too-familiar paper hearts we made in school. Hearts were one of the easiest shapes to create. I was handed a pair of kiddie scissors, the kind with rounded edges, a piece of construction paper (red or pink, of course), and told to make hearts that would adorn the classroom until March arrived.

Now that I’m getting older I look at February in a whole new way and think more about heart health than I do decorations. This year why not give your loved one the gift of heart healthy foods? A piece of salmon, rich in Omega-3 fatty acids says “I love you” just as much as a bouquet of roses.

Don’t forget other foods that provide heart health benefits, like fruits and vegetables, whole grains, beans and legumes, ground flaxseed and of course, chocolate! Be sure to buy chocolate with a 70% or higher cocoa content for health benefits and remember… moderation is key.

Roasted Salmon with Dill Yogurt Sauce (serves 4)


4 salmon fillets (about 6 oz. each)
2 Tbs olive oil
salt and pepper to taste
4 oz Greek yogurt
3 Tbs fresh dill
1 Tbs lemon zest and juice


  • Preheat oven to 400 degrees
  • Combine yogurt, dill, lemon zest and juice. Chill until ready to use.
  • Place salmon on foil or parchment lined sheet pan, skin side down. Drizzle with olive oil and sprinkle with sea salt and pepper. Bake until slightly firm and flakes with a fork, approximately 12-14 minutes.
  • Served salmon with dill sauce, steamed vegetables and brown rice for a heart healthy and delicious dinner.

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