Recipe: Baked Salmon
This delicious recipe is rich in protein and heart-healthy nutrients. Add a side of roasted broccoli or steamed green beans for a well-balanced meal. It's easy and it'll be ready to eat in 30 minutes!
Prep time: 10 minutes.
Cook time: 20 minutes.
Makes 6 servings.
Ingredients
1 cup fat-free sour cream.
2 teaspoons of dried dill.
3 tablespoons of scallions (green onions) rinsed and finely chopped.
2 tablespoons of Dijon mustard.
2 tablespoons of lemon juice.
1 and a half pounds of salmon fillet, cut into 6 portions (4 ounces each).
Half a teaspoon of garlic powder.
Half a teaspoon of ground black pepper.
Cooking spray.
Directions
Preheat oven to 400°F.
Whisk sour cream, dill, scallions, mustard, and lemon juice in a small bowl to blend.
Lightly coat baking sheet with cooking spray.
Place salmon, skin side down, on the prepared baking sheet. Sprinkle with garlic powder and pepper, then spread with sauce.
Bake salmon fillets until each flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temp of 145°F).
Serve immediately.
Nutrition
Serving Size | 4 ounces |
|---|---|
Calories | 196 |
Total fat | 7 grams |
Saturated fat | 2 grams |
Cholesterol | 76 milligrams |
Sodium | 229 milligrams |
Total fiber | 1 gram |
Protein | 27 grams |
Carbs | 5 grams |
Potassium | 703 milligrams |
Salmon is high in omega-3 fatty acids:
It's best to get this nutrient from food, rather than supplements.
Studies show that a diet rich in fish and seafood may protect against heart disease.
Eat seafood once a week for a healthy heart!