Carefully choosing nutritious ingredients, you can help reduce the risk for heart disease and obesity while still enjoying satisfying and delicious meals.

Spinach-Stuffed Baked Salmon

1 teaspoon olive oil

2 ounces fresh spinach leaves

1 teaspoon grated lemon zest

1/4 cup chopped roasted red bell peppers, rinsed and drained if bottled

1/4 cup fresh basil leaves, coarsely chopped

2 tablespoons chopped walnuts

Cooking spray

4 salmon fillets (about 4 ounces each), rinsed and patted dry with paper towels

2 tablespoons Dijon mustard

2 tablespoons plain dry bread crumbs

1/2 teaspoon dried oregano, crumbled

1/2 teaspoon garlic powder

1/8 teaspoon pepper

1. In a large skillet, heat the oil over medium heat, swirling to coat the bottom. Cook the spinach and lemon zest for 2 minutes, or until the spinach is wilted, stirring constantly. Transfer to a medium bowl. Stir in the bell peppers, basil, and walnuts. Let cool for 5 minutes.
2. Preheat the oven to 400°F (205°C). Line a baking sheet with aluminum foil. Lightly spray the foil with cooking spray.
3. Cut a lengthwise slit in the side of each fillet to make a pocket for the stuffing. Be careful to not cut through to the other side. With a spoon or your fingers, carefully stuff a scant 1/2 cup spinach mixture into each fillet. Transfer to the baking sheet. With a pastry brush or spoon, spread the mustard over the fish.
4. In a small bowl, stir together the remaining ingredients. Sprinkle over the fish. Lightly spray the tops with cooking spray.
5. Bake for 12 to 13 minutes, or until the fish flakes easily when tested with a fork and the filling is warmed through.

Makes 4 servings; 3 ounces fish and 1/2 cup vegetables per serving.

Nutrtional Information Per Serving: Calories 208; Total Fat 8.5 g; Saturated Fat 1.0 g; Trans Fat 0.0 g; Polyunsaturated Fat 3.5 g; Monounsaturated Fat 2.5 g; Cholesterol 65 mg; Sodium 280 mg; Carbohydrates 6 g; Fiber 1 g; Sugars 1 g; Protein 27 g

Dietary Exchanges: 3 lean meat; 1/2 starch.

Recipe and photograph reprinted with permission from Light & Easy Recipes, Copyright © 2008 by the American Heart Association. Published by Publications International, Ltd. Available at ShopHeart.com while supplies last; through ECES, Inc., Electronic Color Editorial Services.