Heart and sole
Try these savory fish recipes for a healthier heart

Finally, a food we should eat more of rather than less. High in protein, low in fat and a key source of heart-protecting fatty acids, seafood enjoys a unique place on a healthy menu. It's the omega-3 fatty acids that make fish heart smart because these components have been shown to lower triglyceride levels; slow the growth of plaque in the arteries; and decrease the risk of blood clots, sudden death and arrhythmia. They also lower blood pressure.

All seafood, including shellfish and crustaceans, contains omega-3s, but oily or fatty fish, such as mackerel, lake trout, herring, sardines, albacore tuna and salmon, are particularly good sources. To enjoy the protective effect of omega-3s, the American Heart Association urges people to eat at least two servings of fish a week. With more than 200 species to choose from, adding seafood to your diet is easy, not to mention delicious. Here are some flavorful ways to enjoy this bounty of the sea.

Grilled salmon oriental
11/2 lbs. fresh salmon steaks or fillets
Marinade
6 oz. pineapple juice
1/2 cup finely chopped onion
1/2 tsp. grated lime zest
2 Tbsp. fresh lime juice (1-2 medium limes)
1 Tbsp. grated fresh ginger root
1 Tbsp. light soy sauce
2 medium cloves garlic, minced, or 1 tsp. bottled minced garlic
1 tsp. hot-pepper oil (optional)
1 tsp. vegetable oil
Vegetable oil spray

o Rinse fish and pat dry with paper towels. Put fish in an airtight plastic bag. Combine marinade ingredients and pour over fish, turning to coat fish evenly. Seal and refrigerate for 15 minutes to 1 hour, turning bag occasionally. Preheat grill to medium-high or preheat broiler. Lightly spray grill or broiler pan and rack with vegetable oil spray. Remove fish from marinade. Grill fish or broil it 4 to 5 inches from heat. Cook 5 to 7 minutes, turn, and cook another 5 to 7 minutes or until fish flakes easily when tested with a fork.
Serves 6. Per serving: 169 calories, 21 g protein, 0 g carbohydrates, 68 mg cholesterol, 9 g total fat (2 g saturated, 2 g polyunsaturated, 4 g monounsaturated), 0 g fiber, 137 mg sodium

Scallops and asparagus in wine sauce
1 lb. fresh or frozen scallops, thawed
8-oz. bottle clam juice
1/2 cup dry white wine, (regular or nonalcoholic)
3 Tbsp. all-purpose flour
1/2 tsp. pepper