Live Whole Health #210: Reeling in heart health with a salmon wrap

February is heart health month, and one step you can take to protect your heart health is by including 1-2 servings of fatty fish into your diet each week. Fresh fish is a great option, but canned or frozen varieties are just as good, and often more available.

Omega-3 fats and your heart

Fish that live in colder water have more fat and are packed with omega-3 fatty acids. These are heart-healthy and can help lower your risk of heart disease by reducing inflammation and keeping your blood vessels healthy. High-fat, cold-water fish include salmon, mackerel or trout.

Not only is fish a great source of omega-3 fats, it also provides other important nutrients like protein, vitamins and minerals. These nutrients keep your heart strong and your body healthy. One delicious way to enjoy heart-healthy fish is by making a salmon wrap.

Salmon wrap

Check out this 3.5-minute cooking demonstration by VA’s Healthy Teaching Kitchen preparing a quick and easy salmon wrap with fish from a can or pouch. This tasty salmon wrap is good for your heart, easy to make and perfect for a quick and nutritious meal!

This video is part of the Healthy Teaching Kitchen video series to promote healthy eating habits and provide a nutritious and delicious recipe. Next time you’re planning your weekly menu, remember to reel in some heart-healthy fish for a happy and healthy heart!

Hungry for more?

Hungry for more information, tips and ideas for how to have a healthy relationship with Food and Drink and fuel your own wellness journey? Check out this Introduction to Food and Drink for Whole Health, Healthy Tips on Eating Out and Grocery Shopping, or learn about this Veteran’s experience with healthy cooking classes at her local VA.

Recipe

Prep: 5 minutes | Cook: 0 minutes | Total: 5 minutes | Yield: 1 serving | Serving Size: 1 wrap

Ingredients

1 (2.5-ounce) pouch salmon (or half of a 5-ounce can boneless skinless Salmon In water, drained)

1 teaspoon olive oil mayonnaise

1 teaspoon Dijon mustard

1/2 cup coleslaw mix or broccoli slaw

1 (8-inch) whole-wheat tortilla or wrap

Directions

1. In a small bowl, stir together the salmon, mayonnaise, and mustard

2. Transfer the salmon mixture to the middle of the tortilla or wrap then top with the coleslaw mix or broccoli slaw

3. Roll into a wrap, folding over the sides to seal the ends

4. Serve right away

Recipe Notes

The salmon mixture will keep in the refrigerator for up to four days. Consider making a larger batch for lunches throughout the week. When ready to serve, add to the tortilla(s) with the slaw and roll. Whole-wheat tortillas and wraps provide a good source of fiber, but another type can be used if desired. The salmon mixture can also be served on a whole-wheat pita, sandwich thin, or sliced bread.

Nutrition Facts Per Serving: Calories: 230 | Total Fat: 7 g | Saturated Fat: 1 g | Sodium: 315 mg | Total Carbohydrate: 23 g | Dietary Fiber: 3 g | Protein: 18 g