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Prince George's Suite Magazine is an award-winning lifestyle publication that publishes six times per year. It's mission is to tell the story of Prince George's County and it's residents, to shed light on the best and brightest in the country and to offer positive lifestyle options to those who live, work and play in the region.   

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Freshen Your Plate, Lighten Your Heart

Freshen Your Plate, Lighten Your Heart

Heart-Healthy Recipe: Oven Roasted Salmon With Avocado Citrus Salsa

By Jacqueline Gomes, RDN, MBA

It’s time to buckle down and freshen up your lifestyle after 6 weeks of holiday eating! Fish is a fantastic high-quality protein that will easily fit into a healthy lifestyle. Our stores offer a variety of fresh fish that is easy to prepare and a delicious addition to your dinner rotation.

The American Heart Association® recommends eating fish (particularly fatty fish) at least two times (two servings) a week. Each serving is 3.5 ounce cooked, or about ¾ cup of flaked fish. Fatty fish like salmon, mackerel, herring, lake trout, sardines and albacore tuna are high in omega-3 fatty acids. 

What about Benefits?

Research studies have shown that omega-3 fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. Omega-3 fatty acids also decrease triglyceride levels, slow growth rate of atherosclerotic plaque, and lower blood pressure (slightly).

 

Oven Roasted Salmon with Avocado Citrus Salsa

OvenRoastedSalmonAvocadoCitrusSalsa-sized.jpg

Total Prep: 20 minutes

Servings:  4

Ingredients:

  • 1 ripe, fresh avocado (halved, pitted, peeled, diced)

  • 3 tablespoons fresh lime juice

  • 1 ripe navel orange, peeled and diced

  • 1/2 cup diced, seedless cucumber

  • 1/4 cup finely diced scallions

  • Jalapeno pepper (seeded, finely diced)

  • 2 tablespoons chopped, fresh cilantro leaves

  • 1/2 teaspoon salt (divided)

  • 4 skinless salmon fillets (approximately 4 oz. each)

 

Directions:

  • In a medium bowl combine avocado, lime juice, orange, cucumber, onion, jalapeno, cilantro and 1/4 teaspoon of the salt; set aside.

  • Heat broiler.

  • Season salmon with remaining 1/4 teaspoon salt.

  • Arrange fillets on a lightly greased foil-lined rimmed baking sheet.

  • Broil salmon 4 inches from heat source until cooked through, approximately 10 minutes.

  • To serve, place fillets on a platter; top with salsa.

 Quick Tips:

Large avocados are recommended for this recipe. A large avocado averages about 8 ounces. If using smaller or larger size avocados adjust the quantity accordingly. 

Source: Hass Avocado Board, The American Heart Association®

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