Fish is one fatty protein doctors and registered dietitians encourage people to eat. Unlike fatty meats and dairy, which have unhealthy saturated fats, the fat in fish is unsaturated and full of omega-3 fatty acids. Research shows that these fatty acids decrease risk of arrhythmias (abnormal heartbeats), which can lead to sudden death. They are also known to decrease triglyceride levels, slow the growth rate of plaque build-up in the arteries, and even lower blood pressure slightly.
Studies show that omega-3s also reduce inflammation and improve blood-flow to the brain. And fish offers more than just these healthy fatty acids. They are also a rich source of protein and other important nutrients, which is why the American Heart Association recommends that people eat a 3-ounce portion of fish at least twice a week.
While people are sometimes intimidated to cook fish at home, salmon is a great choice to start with because of its versatility and ready-availability. This baked salmon recipe couldn’t be more fool-proof, and the easy mustard sauce adds a nice tang that contrasts with the richness of the fish.
Serve with your favorite steamed green vegetables and a whole grain side dish like quinoa for a knockout heart-healthy weeknight meal.
BAKED SALMON WITH MUSTARD SAUCE
Yield: 6 servings
For the mustard sauce:
1/2 cup low-fat mayonnaise
1 teaspoon white wine vinegar
1 1/2 teaspoons Dijon mustard
1 1/2 teaspoons fresh parsley, washed, dried, chopped
2 teaspoons finely chopped green onion
1/2 teaspoon dry mustard
For the salmon:
1 Tablespoon olive oil
2 Tablespoons fresh celery leaves, washed, dried, chopped
2 Tablespoons fresh parsley, washed, dried, chopped
1 Tablespoon chopped onion
1/4 teaspoon salt
1/2 teaspoon paprika
1/4 teaspoon freshly ground black pepper
1/4 teaspoon dried thyme
1/4 teaspoon marjoram
Vegetable oil cooking spray
1-1/2 pounds salmon fillets (6 pieces, 4 ounces each)
To prepare mustard sauce, mix mayonnaise, vinegar, Dijon mustard, parsley, green onion and dry mustard together in a small bowl. Cover and chill for 2 hours.
To prepare the salmon, preheat oven to 375 degrees F. In small bowl, mix olive oil, celery leaves, parsley, onion, salt, paprika, black pepper, thyme and marjoram. Spray baking dish with vegetable oil cooking spray and place salmon fillets in it, skin side down. Brush oil and herb mixture over salmon fillets. Bake uncovered for 20 minutes or until salmon flakes.
Serve each baked salmon fillet topped with a dollop of mustard sauce (about a tablespoon each).
NUTRITION INFORMATION PER SERVING: 300 Calories; 18 grams Fat; 2.5 grams Saturated fat; 90 mg Cholesterol; 350 mg Sodium; 3 grams Carbohydrate; 0 grams Fiber; 29 grams Protein
Looking for more info and want to make an appointment with a registered dietitian? Call 1-855-434-5483 or visit henryford.com.