The American Heart Association recommends two servings of fish a week — particularly of those high in omega-3 fatty acids, such as wild salmon, herring and mackerel — as an important part of a healthy, lowfat diet.

Reap the benefits with this seasonal special — rich in protein and calcium and low in artery-clogging saturated fat — from Chef Lyle Bolyard at The Lodge at Woodloch in Hawley, PA.

Seared Salmon With Pumpkin Risotto

For risotto:
4 cups chicken stock
½ cup rice milk
1 tablespoon extra-virgin olive oil
1/8 cup minced onion
1 cup Arborio rice
½ cup cubed pumpkin (blanched)
Salt and pepper to taste

Mix the chicken stock and rice milk together and warm in a saucepot. Set aside. In a medium-sized saucepan, heat the olive oil over medium heat and add the onions. Sauté for about 45 seconds. Add the rice and stir until the rice is completely coated with the oil and onions are mixed. Reduce the heat to medium-low and start to ladle the warm chicken-stock mixture into the rice about 4 ounces at a time, taking about 2-minute intervals between. Make sure to continuously stir the rice while it is cooking. After you have ladled about half of the stock into the pot, add the blanched pumpkin and continue to cook, adding more stock every 2 minutes. The cooking process should take 35–40 minutes, or until the rice and pumpkin are tender. Add salt and pepper to taste.

For the salmon:
2 tablespoons olive oil
4 5-ounce pieces wild salmon
Salt and pepper to taste
1 5-ounce bag roasted pumpkin seeds

Preheat oven to 350 degrees. In a large sauté pan, add 2 tablespoons of olive oil and heat over medium heat for 1 minute. Season the salmon with salt and pepper. Place the salmon into the hot pan and sear for 3 minutes on each side. After searing, finish the salmon in the oven for 5 minutes. Remove the salmon from the oven and serve on a platter over a bed of pumpkin risotto. Garnish the top of the salmon with roasted pumpkin seeds.

Recommendation: Serve a favorite green with the dish like wilted spinach or sautéed Swiss chard.

Full meal serves 4; prep time: about an hour; cook time: 51 minutes total

Tags: dinner, fish, Salmon