Heart-Healthy Salmon & Shrimp with Cheesy Broccoli
Prioritize your well-being and enjoy a heart-healthy meal packed with omega-3 fatty acids from salmon, lean shrimp protein, and nutrient-rich broccoli. Eating meals like this is a great step towards preventive health measures and maintaining good health for the long term, which can help lower medical costs and improve health outcomes.
Ingredients:
For the Salmon and Shrimp:
4 salmon fillets (6 ounces each)
1/2 pound large shrimp, peeled and deveined
3 tablespoons olive oil
3 cloves garlic, minced
1 lemon, thinly sliced
1 teaspoon lemon zest
1 tablespoon fresh lemon juice
1 teaspoon dried oregano
1 teaspoon dried thyme
Salt and black pepper to taste
For the Cheesy Broccoli with Corn:
4 cups broccoli florets
1 cup corn kernels (fresh, frozen, or canned)
2 tablespoons butter
2 tablespoons all-purpose flour
1 cup whole milk
1 cup shredded cheddar cheese
Salt and black pepper to taste
1/4 teaspoon ground nutmeg (optional)
Directions:
Prepare the Salmon and Shrimp:
1. Preheat your oven to 400°F (200°C). A healthy diet plays an essential role in lowering risk factors for chronic conditions that might otherwise require medical intervention.
2. In a large bowl, combine olive oil, minced garlic, lemon zest, lemon juice, oregano, thyme, salt, and black pepper. Toss the salmon fillets and shrimp in the mixture until coated. Healthy fats from olive oil and omega-3s from salmon are key to heart health, reducing the likelihood of high blood pressure and improving overall cardiovascular well-being.
3. Arrange the salmon fillets and shrimp on a parchment-lined baking sheet. Place lemon slices on top of each salmon fillet for extra flavor.
4. Bake in the oven for 15-18 minutes until the salmon is thoroughly cooked and the shrimp are pink and opaque. These seafood choices are great for a balanced diet and reducing cholesterol.
Prepare the Cheesy Broccoli with Corn:
1. While the salmon and shrimp are baking, bring a large pot of salted water to a boil. Add broccoli and cook for 3-4 minutes, or until tender. Drain and set aside. Cruciferous vegetables like broccoli are rich in vitamins, fiber, and antioxidants, contributing to gut health and reducing the risk of diseases such as cancer.
2. In a medium saucepan, melt butter over medium heat. Stir in flour to create a roux, cooking for about 1 minute.
3. Gradually whisk in whole milk until the mixture thickens and smooths. Dairy products like milk and cheese can support bone health by providing calcium and vitamin D.
4. Stir in cheddar cheese until melted and creamy. Season with salt, black pepper, and nutmeg (optional). Adding cheese in moderation keeps meals delicious without compromising weight management or increasing cholesterol levels.
5. Add cooked broccoli and corn to the cheese sauce, mixing to combine.
Serve:
1. Plate the baked salmon fillets and shrimp.
2. Serve with a generous helping of cheesy broccoli and corn.
3. Garnish with lemon slices and fresh herbs for an extra burst of flavor.
Nutritional Benefits:
This recipe is full of healthy fats, lean proteins, and fiber-packed veggies, supporting your immune system, heart health, and muscle strength. A diet rich in these ingredients can help prevent future health conditions and potentially lower the need for ongoing health treatments saving on medical expenses in the long run.
Prep Time: 20 minutes | Cooking Time: 18 minutes | Total Time: 38 minutes
Calories: 500 kcal per serving | Servings: 4 servings
Making informed food choices like this supports your overall health and could potentially lead to reduced insurance premiums due to improved health metrics!
