Trying to lower your cholesterol or reduce your risk of heart attack? Eating like they do in Mediterranean countries such as Spain or Italy may help.

• On the menu (prepared without sauces or gravies): plant-based food, whole grains, fresh fruits, vegetables, nuts, beans, olive oil, seafood and small amounts of lean meat.
• Limited or eliminated: red meat, sweets, eggs, butter.

For more details about the Mediterranean diet, visit MedlinePlus. To try it yourself, dive in to this delicious, 20-minute recipe made in one pan for easy cleanup.

INGREDIENTS

• 2 tablespoons extra-virgin olive oil
• 1 ¼ pounds skinless center-cut salmon fillet, cut into 1-inch pieces
• 8 cloves garlic, thinly sliced, divided
• ¾ teaspoon salt, divided
• ½ teaspoon crushed red pepper
• 5 cups broccoli florets
• 2 medium red bell peppers, seeded and chopped (2 cups)
• 1 tablespoon water
• 1 teaspoon grated orange zest
• 1 ½ tablespoons orange juice
• 1 tablespoon reduced-sodium tamari
• 1 tablespoon thinly sliced scallions

INSTRUCTIONS:

1. Heat olive oil in a large nonstick skillet with a lid over medium-high heat. Add salmon pieces and half of the sliced garlic in an even layer. Sprinkle with ½ teaspoon each salt and crushed red pepper. Cook, uncovered, stirring and turning occasionally, until the salmon is opaque on all sides and just cooked through, 4 to 5 minutes. Using a fish spatula or tongs, transfer the salmon to a plate.

2. Without wiping the skillet clean, add 5 cups broccoli, chopped bell peppers, 1 tablespoon water, remaining sliced garlic and ¼ teaspoon salt. Cover and cook, stirring occasionally, until the vegetables are tender-crisp, 4 to 5 minutes. Stir in 1 ½ tablespoons orange juice and 1 tablespoon tamari. Gently fold in the cooked salmon. Divide among 4 shallow bowls; spoon any remaining liquid from the pan over the bowls. Sprinkle with 1 teaspoon orange zest and 1 tablespoon scallions.

Makes 4 servings.

Nutrition Facts (per serving, about 1 ¼ cups each):
Calories: 330; Carbs: 12g; Protein: 35g; Fat: 16g

Recipe Card for One-Skillet Garlicky Salmon and Broccoli

Sources:
EatingWell
MedlinePlus