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For those who are intimidated by the thought of cooking fish, here’s a preparation for you. This dish is easy, delicious and a definite change of pace from the saturated-fat laden fare served at this time of year – or for that matter, it’s super for any season. Salmon is chock full of omega-3 fatty acids which provide a host of heart health benefits. Use the centre cut pieces of salmon rather than tail as they are thicker and allow for the coating to be placed all around the fish. Serve the salmon with a grain like brown rice and a green vegetable.
Ingredients:
Nonstick vegetable oil spray ¼ cup (50ml) light mayonnaise
2 tsp. (10ml) grainy Dijon mustard
1 ½ tsp. (7ml) prepared horseradish
1 tbsp. (15 ml) finely chopped fresh dill
1 tsp. (5ml) fresh lemon juice ¼ tsp. (1 ml) lemon zest
1/8 tsp. (.5ml) freshly ground pepper
6 4-ounce (120-g) salmon fillets
Instructions:
Preheat oven to 425F / 230C. Prepare baking sheet by spraying with nonstick vegetable oil spray. Set aside
In a small bowl, mix together mayonnaise, mustard, horseradish, dill, lemon juice, lemon zest and pepper. Place salmon, skin side down; coat well with mustard sauce. Roast in oven for 15 minutes or 10 minutes per inch (2.3cm) thickness. Serve immediately.
Nutritional Information:
Calories: 198
Protein: 23 grams
Fat: 11 grams
Saturated fat: 2 grams
Carbohydrate: 1 gram
Dietary fibre: less than 1 gram
Sodium: 154 milligrams
Potassium: 569 milligrams
~ Compliments of Rosie Sctwartz & The Heart And Sroke Foundation of Canada www.heartandstroke.ca A very good cause & some great recipes as well!
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