Baked Salmon Dijon

Baked salmon with dijon ginger glaze accompanied by sugar snap peas and whole grain couscous(Serves 6)

This quick-prep dish just says “Spring,” and would be lovely with a salad, steamed asparagus, or sugar snap peas. It comes in at just 196 calories and only nine g of fat (2 saturated), with only 5 g of carbs, 76 mg of cholesterol, and 229 mg of sodium. A great source of protein (229 mg), too, salmon also provides those fantastic omega-3s!

Ingredients: 

  • 1 cup fat-free sour cream
  • 2 tsp. dried dill
  • 3 tbsps. scallions (green onions), rinsed, finely chopped
  • 2 tbsps. Dijon mustard
  • 2 tbsps. lemon juice
  • 1 1/2 lb. salmon fillet, cut into 6 portions (4 oz each)*
  • 1/2 tsp. garlic powder
  • 1/2 tsp. ground black pepper
  • Cooking spray

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 is opaque in the center and flakes easily with a fork in the thickest part, about 20 minutes (to a minimum internal temperature of 145 °F). Serve immediately.

*(Choose another firm fish, like tilapia, if preferred, but note that substitutions will change nutritional content.)

Recipe adapted from: www.nhlbi.nih.gov

 

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