Fine dining with salmon for a healthy heart

By Samantha McLeod
Special to The Province

In conjunction with Heart Month in Canada, Coast Fresh - a proud supporter of the Heart and Stroke Foundation, BC and Yukon - brings you a month of salmon recipes in The Province. Salmon, farmed or wild, provides numerous and significant nutritional benefits when eaten on a regular basis.
“My salmon with walnut pesto and rice pilaf is a fine-dining meal anyone can create at home,” said chef A.J. Jackson, who began his culinary adventures while in Grade 10.
Recently moved to Nanaimo Island to get back to a “simple” lifestyle, he is now the chef of Simon Holt Restaurant and Lounge in Nanaimo, BC.  Jackson is an advocate for sustainable living and takes pride in creating dishes with locally grown ingredients sourced from suppliers close to home.  
According to the Heart and Stroke foundation’s guidelines, the ingredients in this recipe meet the standards for maintaining a healthy heart and good blood flow. Salmon is high in protein and Omega-3’s. Use herbs and spices to add flavour, and to reduce salt intake. “Get everything in place beforehand for stress-free cooking,” added Jackson. 

Cilantro Walnut Pesto

Ingredients
• 1/4-cup walnuts
• 1/4 cup feta
• 1-tablespoon olive oil
• 1/2 bunch cilantro
• Zest and juice of 1 lemon 
• Pinch of salt

Method
Puree all ingredients in a food processor and set aside.

Brown Rice Pilaf

Ingredients
• 2 cups cooked brown rice
• 1 small onion (diced finely) 
• 1 small piece ginger (diced finely or pureed)
• 1 red pepper diced
• 2 handfuls of fresh washed spinach
• 8 dates, diced,
• 8 dried apricots, diced.
• 250 ml cooked chickpeas
• 1-teaspoon turmeric 
• 1-teaspoon paprika 
• 1-teaspoon coriander 
• 1-teaspoon cumin

Method
1) In a large sauté pan heat olive oil, add peppers, onions and ginger and cook until tender but not discoloured,
2) Add chickpeas and spices, sauté until you can smell the spices roasting. Deglaze with a dash of white wine.
3) Add spinach and dried fruit. Cook until the spinach is wilted.
4) Mix in the cooked brown rice,

Salmon

Ingredients
• 2 pieces of 5 ounce salmon filets

Method
1) Place salmon pieces in a steamer basket lined with parchment paper, drizzle with olive oil and a light sprinkle of sea salt.
2) Steam for 8-14 minutes or until cooked to your liking.
3) Plate the dish as shown. 
Serves two.