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Salmon with dill sauce and veggies. (Photo by Eleni Sakellis)
Fish are a staple of the Greek diet. Eating fish the recommended 2-3 times a week can help reduce the risk of cardiovascular disease. As noted on the United States Environmental Protection Agency (EPA) and the Food and Drug Administration (FDA) website, “Fish and shellfish provide protein, are low in saturated fat, are rich in many micronutrients, and provide certain omega-3 fatty acids that the body can not make and are important for normal growth and development.”
Eating a healthier diet is also one step towards reducing the risk of heart disease. Fish like salmon, mackerel, and anchovies that are rich in omega-3 fatty acids which can reduce inflammation and therefore help lower the risk of dying from coronary heart disease.
3 pounds halibut fillets
Greek sea salt
Freshly ground pepper
1/4 cup Greek extra virgin olive oil
1 large onion, chopped
2 garlic cloves, sliced
1 can (28 oz.) tomatoes, chopped
1/4 cup chopped fresh parsley
1 cup dry white wine
Season fish with salt and pepper. Set aside. Heat the olive oil in a sauté pan, add the
onion and sauté until translucent. Add the garlic, tomatoes, parsley, 1/2 teaspoon salt,
and 1/2 teaspoon freshly ground pepper. Bring to a boil over medium high heat, then
reduce to medium and simmer for 10-15 minutes. Add the cup of wine. Spoon about
half the sauce into a 13 by 9 by 2-inch baking pan or dish. Place the halibut fillets in the
baking pan in the sauce and pour the rest of the sauce on top. Bake in a preheated 350
degree oven for 35-40 minutes. Serve immediately with fresh bread.
1 pound salmon fillets, preferably wild-caught
5 tablespoons fresh lemon juice
1/3 cup Greek extra virgin olive oil
2 tablespoons chopped, fresh dill
1/2 teaspoon dry mustard powder
1/4 teaspoon Greek sea salt
1/4 teaspoon freshly ground pepper
Preheat oven to 350 degrees. Rinse salmon and pat dry with paper towels, place in a 2-
inch deep baking dish and set aside. In a mixing bowl, whisk together the remaining
ingredients and pour over the salmon. Bake for 25 minutes or until the fish flakes easily
with a fork. Serve with a salad or the lightly cooked greens of your choice.
Roasted Salmon with Lemon and Red Onion
1 lemon, thinly sliced
1 small red onion, sliced
4 salmon fillets (12 ounces in total), patted dry with paper towels
Greek sea salt
Freshly ground black pepper
Preheat oven to 375 degrees F. Place the sliced lemon and red onion in a large baking dish. Rinse the salmon fillets in cold water and pat dry with paper towels. Place the salmon in the baking dish, skin side down on top of the slices of lemon and onion. Season with salt and pepper to taste and bake until opaque and flaky, about 18 to 20 minutes. Serve with a salad and/or your favorite side dishes.
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