Thursday, 23 February 2012
Salmon has been long touted as a healthy concentrated source of omega-3s. Intake of fish rich in omega-3 fatty acids can lower your risk for cardiovascular problems. And according to a study, consumption of only two 6-oz servings of omega-3 rich fish per week can significantly increase the presence of omega-3s in red blood cells. So eat up!
This is my quick, go-to salmon recipe that never failed to please a crowd. The glaze baked on top of the salmon is so heavenly! Serve it with a big salad on the side for a healthy, balanced meal!
Calories per serving (from MyFitnessPal): 237 | Carbs: 7g | Fat: 11g | Protein: 24g | Sodium: 373 mg
- 1 lb of salmon, cut into four 4-oz pieces
- 1 tbsp light butter (e.g., Land O Lakes light butter)
- 1 tbsp brown sugar
- 1 tbsp reduced sodium soy sauce
- 2 tbsp dijon mustard
- 1 tbsp honey
- Pepper, to taste
- Preheat oven to 400 degrees. Heat a grill or large skillet on high. Line a baking pan with a baking sheet. Season salmon fillets with pepper. Set aside.
- In a small bowl, melt butter in microwave. Add brown sugar and mix thoroughly. Add soy sauce, dijon mustard and honey. Mix thoroughly. Generously brush the honey mustard mixture onto the salmon fillets. Make sure you leave a little bit left to brush the fillets again before baking.
- Place the fillets on the grill or skillet with flesh side down. Let cook for about 3 minutes.
- Arrange the fillets on a baking sheet. Lightly brush on the remaining honey mustard mixture. Place in the oven and bake for about 5-8 minutes, until the salmon is flaky. Remove from oven, serve & enjoy!