Salmon Baked in Foil

Hey everyone! I have a great heart healthy recipe to share today. We all know that oily fishes (mackerel, salmon, anchovies, trout, tuna, herring) are good for the tickers, providing healthy Omega-3 fatty acids, that keep bad cholesterol levels low and good cholesterol levels high. Sometimes, these fattier, oilier fishes can have a stronger flavor that some people don't prefer. However, these fishes provide much higher levels of EPA and DHA Omega-3's than lighter, flakier fishes like grouper, flounder, tilapia, or snapper. So, instead of passing on the oily fishes at the market, pick one up and spice it up! Try it blackened. Try it marinated and grilled. Or, give this easy recipe a try! This one is "company good"- meaning I am not ashamed to serve it to guests. Some things I cook I would be mortified if ANYONE knocked on the door! LOL!


Salmon in Foil


1 Large Wild-Caught Salmon Fillet (wild-caught has more Omega-3's than farmed)
1 14 oz. can diced tomatoes (you can use fresh tomatoes- I just don't like the texture of them in this recipe)
1 Small Yellow Onion
3 Tbsp. Capers
2 Cloves Chopped Garlic
1 Tbps. Dried Basil
1 Lemon
1/4 Cup EVOO (Extra-Virgin Olive Oil)
Fresh ground Black Pepper
Canola Oil Cooking Spray


Pre-heat the oven to 400 degrees. Finely chop the onion and garlic and add to a mixing bowl. Add the capers. Drain the tomatoes and add, or add the diced fresh tomatoes. Add the basil and black pepper. Cut the lemon in half and juice half of the lemon in the tomato mixture. Add the EVOO and mix well. Slice the other half of the lemon into 6 thin slices and reserve. Cut the salmon fillet into 6 serving portions. Tear 6 pieces of aluminum foil for your salmon, approximately 12 x 12 square. One at a time, spray the aluminum foil square with the canola cooking oil. Place one salmon fillet in the center and top with about 3 Tbsp. of the tomato mixture. Place one lemon slice on top. Bring the sides of the foil together over the salmon and fold down. Then, fold up each end to create a packet. After all 6 packets are folded up, place them on a baking sheet and bake for 25 minutes.


This cooks up with that yummy, chunky tomato mixture that reminds me of almost a bruschetta. Instead of pasta, I serve it with quinoa cooked in low-sodium chicken broth and EVOO. A chopped Italian salad would perfectly complete this dinner. Enjoy!

Kick off Spring with a Sparkling Sweet Rum Punch

 Hey y'all! Long time no post! I have been super busy working on some new recipes to post, so keep checking back over the next couple of weeks, or subscribe. I hope everyone is outside and enjoying the beautiful warm spring weather. The sun is shining and the flowers are blooming and it seems that the pollen may be almost gone. HOORAY! It's time to breakout those BBQ grills, invite over some pals and cook some good ole' outdoor comfort food. This is the perfect time of year to eat outdoors, and while you are, you definitely need a cold cocktail in your hand. I made this rum punch by accident really. Have you ever made a drink way too strong and you ran out of mixer? Then, you were looking around frantically for some other liquid to add to the drink that wouldn't ruin it so you could still drink it? Of course. Everyone has. And, this is how this recipe was developed! I mixed some rum with V8 Splash and it was WAY too strong. So, I added some sprite. Voila! Rum punch! I hope y'all will give this one a try at your next casual spring dinner party. I know your guests will love it. WARNING: It is very smooth but packs a punch, so feed them lots of bread! Enjoy!

Sparkling Sweet Rum Punch


4 Cups V8 Splash Orange Pineapple Juice
1 Cup Captain Morgan's Original Spiced Rum
1 12 oz. Can Sprite
Thin Sliced Lemon/Orange/Lime


In a 2 quart pitcher (preferable a glass pitcher but any will do) add V8 Splash juice, rum, and sliced fruit. Refrigerate for at least 1 hour. Before serving, add 1 can of sprite and some ice. Stir gently. (Feel free to adjust rum and/or V8 Splash amounts to your personal tastes.)


Note: Kids at your outdoor shindig??? No problem! Make them a pitcher of mocktails by omitting the rum. Add some grenadine and little paper umbrellas to their glasses to make little ones feel special too!