Heart-Healthy Grilled Salmon with Citrus Herb Sauce

Introduction:

Hypertension, or high blood pressure, is a common health concern that can significantly increase the risk of heart disease. Adopting a heart-healthy diet is essential in managing hypertension. This recipe combines the nutritional benefits of grilled salmon, high in omega-3 fatty acids, with a zesty citrus herb sauce, rich in antioxidants and vitamins. Let's dive into making this delicious and blood pressure-friendly dish!

Ingredients:

For the Grilled Salmon: 

• 4 salmon fillets (6 ounces each), skin-on 
• 2 tablespoons olive oil 
• 1 teaspoon lemon zest 
• 1 teaspoon garlic powder 
• 1 teaspoon paprika 
• Salt and black pepper, to taste

For the Citrus Herb Sauce: 

• Juice of 2 lemons 
• Juice of 1 orange - 
• 2 tablespoons chopped fresh parsley 
• 2 tablespoons chopped fresh basil 
• 2 tablespoons chopped fresh dill -
• 2 tablespoons extra virgin olive oil
• 1 tablespoon Dijon mustard 
• Salt and black pepper, to taste

Instructions:

1. Preheat the grill to medium-high heat.
2. In a small bowl, combine olive oil, lemon zest, garlic powder, paprika, salt, and black pepper. Rub the mixture evenly over the salmon fillets, making sure to coat both sides.
3. Place the salmon fillets, skin-side down, on the preheated grill. Cook for 4-5 minutes per side, or until the salmon is opaque and easily flakes with a fork. Remove from the grill and set aside.
4. While the salmon is grilling, prepare the citrus herb sauce. In a medium bowl, whisk together lemon juice, orange juice, chopped parsley, chopped basil, chopped dill, extra virgin olive oil, Dijon mustard, salt, and black pepper. Adjust the seasoning to taste.
5. Once the salmon has cooled slightly, carefully remove the skin using a spatula. Serve each salmon fillet with a drizzle of the citrus herb sauce on top.
6. For a complete heart-healthy meal, pair the salmon with a side of steamed vegetables and a whole grain such as quinoa or brown rice.

Conclusion: 

This grilled salmon recipe with citrus herb sauce is not only delicious but also packed with nutrients to support heart health and manage hypertension. The salmon provides a good source of omega-3 fatty acids, which have been shown to reduce inflammation and lower blood pressure. The citrus herb sauce adds a burst of flavor and offers antioxidants and vitamins from the lemon, orange, and fresh herbs. By incorporating this recipe into your diet, you can enjoy a tasty meal while taking steps towards better cardiovascular health. Remember to consult with your healthcare provider for personalized dietary recommendations based on your specific needs regarding hypertension management.

Note: The information provided here is for informational purposes only and should not replace professional medical advice or guidance.