Fish Friday: Blueberry BBQ Salmon

.I am so excited to share this salmon recipe. It’s been a staple of mine for years, and it’s P-E-R-F-E-C-T for both heart month and the Lenten season!

Now I know just a few days ago I was talking about fishy-fish… and how that’s a feeve (food pet-peeve) of mine. Salmon can definitely be one of those fishy-fishes, but AT LEAST with this recipe the fishy-ness seems to go by the wayside by the time it’s done baking in the oven (which btw, only takes like 10 minutes!). Look at it… is that good stuff or what?

A quick blurb on heart month- The American Heart Association recommends eating fish, especially fatty fish, 2x/week. It’s a solid recommendation and I’m personally trying to do a better job of that. It seems many days I’m in a somewhat constant state of stress (I’m sure many of you can relate!), which isn’t good for the ol’ ticker. So repeat after me- “Less stress, more fish”. And I for one, can control my fish intake more than my stress.

Enough babble, here are the deets on this recipe. It’s sweet and even spicy/smoky depending on what BBQ sauce you use. But it’s basically your favorite BBQ sauce + blueberry jam + fresh or frozen blueberries = delicious heart healthy fish.

KISS Tip #1: Opt for wild caught salmon over farm raised. Even “sustainably” or “responsibly” farm raised doesn’t come with the same nutrition as wild-caught.
KISS Tip #2: Look for BBQ Sauces that have <5g of sugar/serving. Head Country BBQ sauce is a great option!
KISS Blueberry BBQ Salmon
*adapted from Men’s Health Magazine
Ingredients

2, 6oz salmon filets
1/4 cup of your favorite jarred BBQ Sauce (recommend Stubb’s original)
3 Tbsp blueberry jam (reduced sugar if you can find it)
1/3 cup blueberries, fresh or frozen (I like Wyman’s of Maine Fresh Frozen Wild Blueberries!)

1/4 tsp black pepper OR cracked black pepper, few grinds

Instructions

1.) Preheat oven to 400°. Spray baking sheet with cooking oil, or line with foil for easier clean up.
2.) Mix BBQ sauce, jelly and blueberries together.
3.) Lightly pepper salmon fillet, then spoon blueberry BBQ mixture on top of salmon.
4.) Bake fish for 10-15 minutes or until fish can be flaked with a fork.
5.) Serve with your favorite whole grain rice or pasta, and a brightly colored vegetable. Steamed brown rice and broccoli are excellent choices for this heart healthy dish!

And remember… be good to your ticker. Less stress; more fish. <3 Shannon

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