Sweet and Savory Salmon

A guest post by Juliette Britton
Happy American Heart Awareness Month!

Maybe the title of the blog gave it away, but heart health is near and dear to my heart!

I’m absolutely amazed at how a small organ can do so much!  Did you know that in one day your heart pumps blood over 12,000 miles and beats around 96,000 times?    To say thanks for all its hard work, I’d like to pay special tribute  to all the foods that keep our hearts healthy!

Health Magazine recently posted the top 10 Best Foods for your Heart:


  1. Oatmeal
  2. Salmon
  3. Avocado
  4. Olive Oil
  5. Nuts
  6. Berries
  7. Legumes
  8. Spinach
  9. Flaxseed
  10. Soy

During the month of February every recipe posted on Wholesome Heart will feature at least one of the top 10 heart healthy foods!

Today’s Wholesome Heart Recipe: Sweet and Savory Salmon served with Sweet Potatoes and Broccoli

My sister is not a salmon fan…until she tried this recipe.  Even her 2 ½ year old daughter gobbled it up and asked for more!  The best part about this recipe is that it is so simple!

Here is what you need:

-5-6 oz of salmon per person

-Chili Powder

-Brown Sugar

-Salt and pepper (optional)

-Oil or cooking spray


  1. Debone the fish.  Let it sit out at room temperature for about 15 minutes.
  2. Sprinkle chili powder on each piece.
  3. Add  1-2 tsp. of brown sugar  per filet.  I usually take the back of a spoon to press the sugar into the flesh of the fish.   Sprinkle a bit more chili powder and salt and pepper (optional).
  4. Heat a non-stick pan over medium heat.  Coat the pan with cooking spray or oil.
  5. Cook skin-side up for 90 seconds to 2 minutes, skin side down for 90 seconds to 2 minutes, and on each of the sides for 30-60 seconds**.
  6. Remove from heat and let rest for 5 minutes.

**Cooking times vary depending on the thickness of the cut; the internal temperature should reach at least 140 degrees.

I find that baked sweet potatoes pair really well with this dish.  I also likely steamed broccoli, asparagus or green beans.

If you want jazz it up, you can top the salmon with chopped pecans (heart healthy food #5) with a side of wilted spinach (heart healthy food  #8).  Now that would make your heart sing!

Happy Heart Month!


  1. sarah britton says:

    Sounds delicious!! Can’t wait to make it!!

  2. Juliette:

    Sounds like a delicious alternative to my regular preparation – can’t wait to try it! THank you!!

  3. Sooooo yummy! Our favorite salmon recipe! Thank you.

  4. Recipe sounds great!

  5. Can’t wait to make this!!! Thank you! Thank you!

  6. I am definitely going to try this! Like your sister, salmon isn’t my favorite but I would like to eat more of it since it has so many health benefits! Keep the recipes coming!! 🙂

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