FOOD FOR THOUGHT: A Heart-Healthy Meal that Satisfies Every Time 

Putting fish on your salad is not only a delicious pairing, but also excellent for your health. Fish is loaded with high-quality protein, healthy fats, and important nutrients that make your meal even better. 

One of the biggest perks of fish is its omega-3 fatty acids. These healthy fats are great for brain health, reducing inflammation, and supporting your heart by lowering bad cholesterol and boosting blood flow. Fatty fish—like salmon and tuna—are especially packed with omega-3s, making them a great choice. 

Fish is also a lean protein, which helps keep you feeling full longer. It’s much lower in saturated fat compared to red meat, so it’s a heart-healthy option. Adding fish to your diet gives you a good boost of protein, helps with muscle growth, and can even aid in managing your weight and blood sugar levels. 

Fish is also full of vitamins and minerals. Many fish are rich in vitamin D—which is great for your bones and immune system—and B vitamins—which help keep your energy up and your metabolism running smoothly. Plus, they’re a great source of minerals like selenium and iodine, which support your thyroid and overall health. 

When you add fish to your salad, you get the best of both worlds. The greens give you fiber and antioxidants, while the fish adds protein and healthy fats. It’s a perfectly balanced meal that supports digestion, boosts your immune system, and keeps your heart happy. 

Whether it’s seared salmon, canned tuna, or grilled cod, adding fish to your salad is an easy and tasty way to nourish your body while enjoying a delicious and satisfying meal. 

Salmon and Couscous Salad Recipe 

This salad combines the rich flavors of salmon with the light, fluffy texture of couscous and the vibrancy of fresh veggies. It’s perfect for a healthy lunch or dinner! 

Ingredients: 

• For the salmon: 

• 2 salmon fillets, about 4–6 oz each 

• 1 tbsp olive oil 

• Salt and pepper to taste 

• 1 lemon, sliced 

• Dried Italian herbs to taste (optional) 

• For the salad: 

• 1 package couscous, cooked according to package instructions (I prefer Near East’s Roasted Garlic & Olive Oil pearled couscous) 

• 2 cups mixed salad greens 

• 1 cucumber, quartered lengthwise and sliced 

• 1 small red onion, thinly sliced or finely diced 

• ½ cup cherry tomatoes, quartered 

• For the dressing: 

• 2 tbsp olive oil 

• 1 tbsp lemon juice or red wine vinegar 

• 1 tsp Dijon mustard 

• 1 tsp honey (optional) 

• Salt and pepper to taste 

Instructions: 

1. Preheat your oven to 375°F (190°C). 

2. Place the salmon fillets on a baking sheet lined with parchment paper, drizzle olive oil with and season with salt, pepper, and Italian herbs (if using). Place lemon slices on top of the fillets. 

3. Bake for 12–15 minutes, or until the salmon is cooked through and flakes easily with a fork. Remove from the oven and set aside. 

4. In a large bowl, combine the mixed greens, cucumber, onion, and tomatoes. 

5. Add the cooked couscous to the salad and toss everything together. 

6. In a small bowl, whisk together olive oil, lemon juice or red wine vinegar, Dijon mustard, honey (if using), and a pinch of salt and pepper. 

7. Drizzle the dressing over the salad and toss gently to combine. 

8. Flake the baked salmon into chunks and add it to the top of the salad. 

9. Serve the salad immediately, or chill it in the fridge for 10-15 minutes for a refreshing, cool dish. Additional toppings might include goat cheese or craisins for extra punch!