Heart Healthy Salmon, Spinach and Sweet Yam Stew

Salmon is low in mercury in comparison to other fish and contains important protein and unsaturated fats. Like many other dark leafy greens, spinach is high in vitamins. It is one of the most nutritious foods available and is an excellent promoter of cardiovascular health. Yams are rich in vitamin B6, which helps reduce levels of cholesterol in the blood. This is what we refer to as the trifecta of heart health.


• 2 tablespoons extra virgin olive oil
• 1 medium onion, sliced
• 1 cubanelle pepper, diced
• 2 garlic cloves, finely chopped
• 1 tablespoon tomato paste
• 10 cups chicken stock
• 1 teaspoon salt
• 1 pound sweet potato, cubed
• 1 pound salmon, skin removed and cut into 2 inch pieces
• 1-8 ounce bag fresh spinach
• 1 teaspoon red pepper flakes
• Freshly grated parmesan cheese, optional


1. In a deep pot, heat olive oil. Add onions and sauté until translucent.
2. Then add cubanelle pepper and garlic. Saute for one additional minute. Add tomato paste and mix until well combined.
3. Next, pour chicken stock and bring to a boil.  Then add salt, and sweet potato and simmer for about 20 minutes.  
4. Add salmon and continue to simmer for 10 minutes.
5. Remove pot from heat and stir in fresh spinach and red pepper flakes.
6. Divide into bowls and top with freshly grated parmesan cheese.  

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Makes 4-6 servings.

Elizabeth Carrion, a Dominican, co-founded Mi Cocina, a New Jersey-based catering service that also offers cooking classes, with her sister, Ana Martinez. Follow her on Twitter: @micocinalatina and visit her website

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