Dinner Ideas: Healthy Recipes

4 Quick and Healthy Meal Ideas

Get in and out of the kitchen pronto with healthy, runner-friendly meals

Mini Salmon Loaves with Salsa

"Canned salmon is a very rich source of DHA, a type of omega-3 fat that promotes brain health and helps lower blood triglycerides to reduce heart-disease risk," says Scritchfield. What's more, University of California researchers discovered that DHA can improve skeletal-muscle blood flow during exercise. Just be sure to check that the label says "wild salmon" to avoid high mercury levels. Oats have fiber and magnesium, a bone-building mineral that may also slash diabetes risk by improving insulin sensitivity.

Easy does it: Combine two 5-ounce cans wild salmon (drained), 1 cup frozen chopped spinach (thawed), 1 diced red bell pepper, 2 tablespoons chopped dill, juice from 1/2 lemon, 1/2 cup quick-cook rolled oats, 2 large eggs, and salt and pepper to taste. Divide mixture among 12 lightly greased muffin cups and bake at 375°F for 20 minutes. Let cool before unmolding, and serve topped with jarred salsa.

Serves: 4
Total time: 30 minutes

More Smart Seafood Options

Mix It Up
Try canned crab instead of salmon.
Swap out red bell pepper for diced frozen asparagus.
Trade spinach for collard greens.

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