Right Fit Blood Pressure Program—Healthy recipes you can try

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Eat Healthy

Managing your blood pressure means eating foods that are good for you. Learn the basics of healthy eating and try some new recipes.

Eating Healthy Basics

Content from Mayo Clinic

Healthy Recipes

Spicy baked fish

This simple fish recipe gives you the best of everything: it’s low in saturated fat and sodium but has a kick of flavor.

Serves 4

Ingredients

1 pound salmon (or other fish) fillet
1 tablespoon olive oil
1 tablespoon spicy seasoning, salt-free

Nutritional analysis per serving
Serving size: 1 piece (3 oz)
Calories 192
Total fat 11 g
Saturated fat 2 g
Cholesterol 63 mg
Sodium 50 mg
Total carbohydrate ‹1 g
Calcium 18 mg
Magnesium 34 mg
Potassium 560 mg
Dietary fiber 0 g
Protein 23 g

Directions
Preheat oven to 350°F. Spray a casserole dish with cooking oil spray. Wash and dry fish. Place in dish. Mix oil and seasoning and drizzle over fish. Bake uncovered for 15 minutes or until fish flakes with fork. Cut into 4 pieces. Try this recipe with rice and a green vegetable.

Source: National Heart, Lung, and Blood Institute.