(WJBK) - What's a recipe that's both delicious and good for your heart?
Phyllo-wrapped salmon with whole wheat couscous and baby kale, says Chef Paul Penney. To celebrate national heart month the right way, Paul demonstrated a heart-healthy salmon recipe in the FOX 2 studio this morning.
Salmon is rich in omega-3 fat aand associated with decreased risk of heart disease, including heart attacks and strokes.
"This a terrific, low-stress meal to put together," Penney said. "Stress is also a major cause of heart issues."
Two 6 oz. skinned salmon filets
One box of frozen phyllo sheets
Butter-flavored cooking spray
Prudhomme's seafood seasoning (or similar product - salt, pepper and paprika is a good substitute)
Box of whole wheat couscous
Two cups of chicken stock
One tablespoon butter
Four cups of prewashed baby kale
½ cup diced red bell pepper
¼ cup diced red onion
¼ - ½ cup roughly chopped pitted olives
To prep, thaw frozen phyllo dough for 1-2 hours.
Preheat oven to 425 degrees.
Place one sheet of phyllo on cutting board and spray with butter-flavored cooking spray.
Lay a second sheet of phyllo on top of first sheet and spray with butter-flavored cooking spray.
Place a third sheet of phyllo and repeat steps one and two.
Place one skinned salmon filet in the middle of the phyllo sheet towards the bottom edge.
Season the salmon with seafood seasoning and add fresh dill on top.
Roll the phyllo and salmon once and fold in the side pieces (just like rolling a burrito) to make a little package.
Keep rolling until the package uses up all phyllo you have laid out.
Repeat process for second filet.
Place on a cookie sheet and spray once more on top - sprinkle with a little seasoning.
Bake at 425 degrees for about 20 minutes (or less for a salmon fillet that is about 1" thick).
Sauté the red onion for one minute in butter-flavored cooking spray.
Add the red peppers and cook for an additional minute.
Add baby kale and a small amount of water to steam.
Stir in olives and cover with lid.
Cook until wilted, about 4-5 minutes.
In small saucepan with lid, add two cups of chicken stock and one tablespoon of butter and bring to boil.
urn off heat, add couscous, stir well and cover.
Plate salmon on bed of couscous and add side serving of kale.
Three cups of red wine (substitution: red grape juice)
One cinnamon stick or ½ teaspoon cinnamon
Three tablespoons brown sugar
Coarse sugar or raw sugar for brulee
For dessert, add wine (or juice), cinnamon and brown sugar in non-reactive pot. Stir and bring to medium heat.
Peel and cut pears in half (longwise) and remove seeds and stem.
Place the four halves into the hot liquid and poach (not boil) for about 30 minutes or until pears are tender.
Remove from liquid and allow to dry.
Meanwhile, reduce the wine liquid by ½ so the liquid in thick and coats the back of a spoon.
To finish the pears, slice the halves in quarter to half inch slices and place on plate.
Add course sugar to the top and place in broiler for two minutes.
Serve with whipped cream.