Grapes pair well with fish and vegetables
Grapes are a popular and convenient fruit that can also be an ally in wellness, offering an abundance of health benefits that can help you get (and stay) on the right track.
They can go with you on hikes and bike rides or to the gym as a healthy and hydrating source of energy. With no need to peel, cut, core or slice, grapes are perfectly portable when you’re on the go.
Heart-healthy grapes also deliver beneficial antioxidants and other polyphenols and are a good source of vitamin K, which supports bone and heart health.
Grapes and seafood are a classic combination. This recipe for roasted salmon with grapes and pistachios offers antioxidants and other polyphenols from grapes along with healthy omega-3 fats from fish.
Grapes also may help support healthy skin even when exposed to UV light. In a study conducted by the University of Alabama, subjects consuming 2¼ cups of grapes every day for two weeks showed increased resistance to sunburn and reduced markers of UV damage in skin cells.
Whatever your path to health, eating well and encouraging healthy habits can be deliciously easy with the benefits of grapes. Find more health benefits and good-for-you recipe ideas at GrapesFromCalifornia.com.
Roasted Salmon and Grapes with Pistachios Over Fresh Greens
Prep time: 15 minutes
Cook time: 7-8 minutes
- 4 wild sockeye or coho salmon fillets (about 5 ounces each)
- 3 tablespoons extra-virgin olive oil, divided
- salt, to taste
- freshly ground black pepper, to taste
- ¼ cup dry white wine
- 1 cup green California grapes
- ¼ cup shelled, unsalted pistachios, coarsely chopped
- 2 tablespoons finely chopped Italian parsley
- 5 ounces baby spinach
- ¼ red onion, thinly sliced
- 1 tablespoon white wine vinegar
- Heat oven to 400° F. Lightly oil shallow, 9-by-13-inch baking dish.
- Pat fish dry and place skin side down in pan. Brush fillets lightly with 1 tablespoon olive oil and sprinkle with salt and pepper, to taste. Pour wine in pan, scatter grapes around and sprinkle pistachios and parsley on fish.
- Roast salmon 7 minutes for medium-rare; 8 minutes for medium.
- In large bowl, toss spinach and onion with remaining oil and vinegar. Season with salt and pepper to taste; toss again and divide among four plates.
- Place fish on top of greens. Spoon roasted grapes around fish.
Nutritional information per serving: 360 calories; 31 g. protein; 12 g. carbohydrates; 19 g. fat (48% calories from fat); 3 g. saturated fat (8% calories from saturated fat); 65 mg. cholesterol; 105 mg. sodium; 2 g. fiber.
When it’s time for a filling yet nutritional dinner, Warm-Spiced Chickpeas and Couscous with Grapes and Arugula makes for an ideal vegetarian meal. Plus, this easy-to-make dish includes 8 grams of fiber to help support colon health.
Warm-Spiced Chickpeas and Couscous with Grapes and Arugula
Prep time: 10 minutes
Cook time: 20 minutes
- 2 tablespoons extra-virgin olive oil
- 1 small onion, chopped
- 1½ teaspoons ground cumin
- ½ teaspoon kosher salt, plus additional, to taste, divided
- Dash of ground allspice
- 1 cup Israeli pearl couscous
- ¾ teaspoon ground turmeric
- 1½ cups water
- 1 can (15 ounces) no-salt-added chickpeas, drained
- 1 cup red California grapes, halved
- 2 tablespoons chopped fresh cilantro or parsley
- freshly ground black pepper, to taste
- 4 cups lightly packed baby arugula
- lemon wedges
- Heat oil in large saucepan over medium heat. Add onion, cumin, ½ teaspoon salt and allspice. Cook, stirring, until onion is softened, about 3 minutes.
- Add couscous and stir 1 minute to toast lightly. Add turmeric and water; bring to boil. Reduce heat, cover and simmer until couscous is tender, about 15 minutes.
- Stir chickpeas, grapes and cilantro into couscous then season with salt and pepper, to taste. Transfer couscous-grape mixture to large bowl, add arugula and toss well.
- Serve warm or at room temperature with lemon wedges.
Nutritional information per serving: 370 calories; 12 g. protein; 61 g. carbohydrates; 9 g. fat (17% calories from fat); 1 g. saturated fat (2% calories from saturated fat); 0 mg. cholesterol; 160 mg. sodium; 8 g. fiber.
This article was sponsored by the California Table Grape Commission.