Heart Healthy Salmon & Dessert

This is an archived article and the information in the article may be outdated. Please look at the time stamp on the story to see when it was last updated.

Courtesy of: Executive Chef Jim Perko, Wellness Institute



Roasted Wild King Salmon

(Makes 4 Servings – Serving Size: 2 pieces)



  • 1 tablespoon extra virgin olive oil
  • ¼ cup leeks – fine dice, white part only
  • ½ teaspoon garlic – fresh, fine chop
  • 1 whole lemon – zest
  • ½ teaspoon salt
  • ¼ teaspoon black pepper – coarse ground
  • 1 tablespoon parsley – fresh, chopped
  • 8 each / 2 ounce wild king salmon filets – skinless, boneless



Preheat oven to 375 degrees F. In a mixing bowl, combine first seven ingredients. Mix well. Add salmon filets and toss until coated. Fit a wire rack into a rimmed baking sheet. Place salmon on top and bake for about 10-12 minutes or until lightly opaque inside.


Nutritional Information per Serving:

Calories: 180                 Sodium: 320mg        Sugars: 0g                  Cholesterol: 55mg

Saturated Fat: 1.5g    Fiber: 0g                        Protein: 24g              Carbohydrate: 1g


Allergens: This recipe does not contain any common allergens. However, if you are allergic to any of the above ingredients please adjust as needed.


Culinary Health Tips:

  • This recipe illustrates how easy it is to increase flavor by increasing surface area.
  • If grilling outdoors instead of baking in an oven, the small pieces will cook quickly which reduces the risk of burning and charring. This lowers the risk of carcinogens being produced during the grilling process.


Spinach Parsley Basil Walnut Pecan Pesto & Green Beans

Makes 15 Servings – Serving Size: ½ cup



  • ½ cup Fresh Basil leaves
  • ½ cup Fresh Parsley leaves
  • ½ cup Fresh Spinach leaves
  • 3 oz Pecans – toasted and chopped
  • 3 oz Walnuts – toasted and chopped
  • ½ teaspoon Salt
  • 3 oz Extra Virgin Olive Oil
  • 1 teaspoon Fresh Garlic – fine chopped
  • 9 cup Cooked Green Beans – drained well



Put basil, parsley, spinach, pecans, walnuts and salt in food processor and mix until coarse puree. Combine oil and garlic, add to mixture and mix until well incorporated. Combine with cooked green beans and toss. Cover, label, date and refrigerate.


Nutritional Information per Serving:

Calories: 150                Sodium: 85mg           Sugars: 2g                  Cholesterol: 0mg

Saturated Fat: 1.5g   Fiber: 3g                        Protein: 2g                 Carbohydrate: 6g



Chocolate Espresso Tofu Mousse

Makes 12 Servings – Serving Size: ¼ cup



  • 12 ounces extra firm tofu
  • 2 whole ripe bananas
  • 6 tablespoons unsweetened cocoa powder
  • 5 teaspoons real maple syrup or agave nectar
  • 2 teaspoons vanilla
  • 2 tablespoons instant espresso powder
  • 2 ounces 70% cocoa bittersweet chocolate



Place tofu in food processor and blend until creamy. Add bananas to tofu and process until smooth. Add cocoa powder, real maple syrup, and vanilla to tofu banana mixture until thoroughly mixed.

Prepare a saucepan of simmering water while shaving chocolate into thin pieces. Place chocolate shavings and espresso powder in a glass or metal mixing bowl. Place bowl on top of the saucepan of simmering water. Use a rubber spatula to mix the chocolate as it begins to melt and promptly remove the bowl from the pot once the chocolate has melted. Be careful – the bowl will be hot! Add melted chocolate to tofu mixture and process until smooth. Transfer to individual dishes or a large bowl.


Nutritional Information per Serving:

Calories: 70                     Sodium: 0mg               Sugars: 8g                    Cholesterol: 0mg

Saturated Fat: 1.5g     Fiber: 2g                         Protein: 3g                  Carbohydrate: 12g


Allergens: This recipe contains soy (extra firm tofu and 70% bittersweet chocolate, which typically contains soy lecithin). Check ingredients list and adjust as needed if you are allergic.


Chef’s Notes:

  • This recipe can be made with decaffeinated coffee to reduce the overall caffeine.
  • The saucepan/mixing bowl combination in this recipe is called a double boiler. The bowl and saucepan should fit tightly together and the bowl should not touch the water. The steam produced from the simmering water heats the bowl in order to melt the chocolate. Using a double boiler makes it less likely that the chocolate will over heat or burn (as it could in a microwave, for example).



Culinary Health Tip:

  • This recipe exemplifies how to add flavor to tofu and how to create a chocolate