Heart Healthy for Valentine’s Day

February 12, 2021
Someone holding a small heart

Valentine’s Day is a time to celebrate the people in your life who occupy your heart. This day is also observed in February during American Heart Month, a time when we are reminded of the importance of taking care of our heart health. With COVID-19 protocols in place across the country, your Valentine’s Day might consist of a cooked meal at home. Make the menu even more special by including delicious heart-healthy dishes as part of the meal, such as the recipe below.

New World Salmon Florentine

This casserole uses chunks of fresh salmon with a lot of healthy omega-3 fatty acids. It also has real cheese for flavor. Don't use low-fat Swiss cheese—it won't melt correctly.

INGREDIENTS

  • 2 cups flaked cooked salmon fillet (about 12 ounces)
  • 2 cups fresh baby spinach leaves, washed and chopped
  • 2 cups cooked tricolor chunky pasta
  • 2 stalks celery, sliced thin
  • 1-1/2 cups skim milk
  • 1 teaspoon Dijon mustard
  • 2 ounces shredded Gruyere cheese (about 3/4 cup), divided
  • 1/4 cup sun-dried tomato pieces, chopped (not oil-packed)
  • 1 teaspoon fennel seeds

DIRECTIONS

Preheat oven to 375°F. Combine salmon, spinach, celery, and pasta in an ovenproof baking dish.

Heat milk in a small saucepan; don't let it boil. Stir in mustard and half of the Gruyere cheese until it melts. Add sun-dried tomatoes and fennel seeds. Let cook for a few minutes until tomatoes are softened.

Pour sauce over the salmon mixture. Top with remaining Gruyere cheese. Cover with aluminum foil and bake for 30 minutes.

SERVES 4

Each serving contains about 400 calories, 31 g protein, 16.5 g fat, 68 mg cholesterol, 29.5 g carbohydrates, 3 g fiber, and 611 mg sodium.


Our GW Cardiology providers or Weight Loss Clinic can offer support to patients looking to improve their overall heart health including their cholesterol and blood pressure. To schedule an appointment with Cardiology, call (202) 741-2323.

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