Day 6 on DASH: Spicy Baked Fish, Scallion Rice

Fans of the government-supported Dietary Approaches to Hypertension, or DASH, say they love the way the eating plan's recipes are so easy to fix.

These recipes for Spicy Baked Fish and Scallion Rice are no exceptions. Besides, the fish dish revolves around salmon, which we all know brims with heart-healthy omega-3 fatty acids, and the rice dish uses the brown kind, not processed white.

And the two dishes go so well together!

Spicy Baked Fish

Makes 4 servings 

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

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. Serve with rice.

Nutrition information, per 1 piece, 3-oz. serving: calories, 192; total fat, 11 g; saturated fat, 2 g; cholesterol, 63 mg; sodium, 50 mg; protein, 23 g; carbohydrate, less than 1 g; calcium, 18 mg; magnesium, 34 mg; potassium, 560 mg; fiber, 0 g.

Scallion Rice

Makes 5 servings 

4 1/2 cups cooked brown rice (cooked in unsalted water)
1 1/2 tsp bouillon granules, low sodium
1/4 cup scallions (green onions), chopped

Cook rice according to directions on the package. Combine the cooked rice, scallions, and bouillon granules and mix well.

Measure 1-cup portions and serve.

Nutrition information, 1 cup: calories, 200; total fat, 2 g; saturated fat, 0 g; cholesterol, 0 mg; sodium, 18 mg; protein, 5 g; carbohydrate, 41 g; calcium, 23 mg; magnesium, 77 mg; potassium, 92 mg; fiber, 6 g.

Day 7 on DASH: Zucchini Lasagna

•  Nubella’s Recipe Database and Healthy Cooking Center—find plenty of delicious dishes that conform to DASH.

•  Nubella's Recipe Message Board—share your secrets and get tips.

•  Balanced Eating Blog—Nubella’s registered dietitian Theresa Stahl keeps you up to date with the latest healthy eating tips and recipes.

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