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

A recent study by Penn State researchers found that macadamia nuts are a terrific source of heart-healthy monounsaturated fatty acids (i.e., “good” fats), which help reduce cholesterol and triglyceride levels. By pairing these healthful nuts with omega-3 fatty acid-rich salmon, the chefs at Cal-a-Vie health spa in Vista, CA, have created a deliciously satisying recipe that is also good for your heart. Check out their cookbook, Cal-a-Vie Living (Favorite Recipes Press, 2007), for more  healthful recipes.

Macadamia-Crusted Salmon
Serves 4

• 4 boneless salmon fillets (3-ounces each)
• Salt and white pepper, to taste
• 1 teaspoon vegetable oil
• 1 tablespoon Dijon mustard
• ½ tablespoon chopped macadamia nuts
• ¾ cup Panko (Japanese) bread crumbs
• ½ teaspoon curry powder
• 1 teaspoon Splenda
• ¼ cup cilantro

Directions: Preheat oven to 450ºF. Season salmon with salt and white pepper.Preheat a skillet over high heat. Add oil, then salmon filllets, and pan-sear, flipping once to brown on each side. Fillets should be rare. Place fillets in an oven-safe baking dish that has been lightly coated with cooking spray. Spread tops of fillets with mustard, and set aside.Meanwhile, place nuts into a food processor and chop until mealy. Add bread crumbs, curry powder and Splenda, and pulse until combined. Add cilantro, and pulse a couple times more, until green specks are seen throughout. Spoon mixture onto  mustard side of each salmon fillet. Bake for 8-10 minutes, or until medium-well.