Why is Salmon So Good For You?
Oct 06, 2016
October is National Seafood Month & the Live Well Team Loves Seafood!!
Here are a few reasons why:
The Many Benefits of Seafood
- Eating seafood high in omega-3 fats such as salmon & tuna at least 2 times per week is recommended for promoting heart health!
- Salmon contains polyunsaturated and omega-3 fatty acids, which have been shown to help our brains, heart, and immune system.
- Fish and seafood cook very quickly compared to other proteins, which means dinner is on the table sooner!
- When prepared with little to no added fats, seafood has the least amount of calories per ounce compared to any other protein (i.e. beef, pork, poultry).
- Research has shown that the omega-3 fatty acids in seafood may even help reduce your chance of developing type 2 diabetes and help to lower blood pressure in people that have hypertension (also known as high blood pressure).
- The omega-3’s in fish and seafood have been shown to help ease the symptoms of psoriasis and eczema as well as protect our skin from harmful UV rays!
Honey Mustard Salmon
Prep/Cook Time: 15 minutes (*doesn’t include the roasted veggies) Number of Servings: 4
Ingredients for Honey Mustard Sauce:
- 1 TBSP butter
- 1 TBSP brown sugar
- 2 TBSP Dijon mustard
- 1 TBSP honey
- 1 TBSP low sodium soy sauce
Ingredients for Seared Salmon:
- 1 TBSP olive oil
- Freshly Ground Black Pepper
- Pinch of Salt, optional
- 4 fresh salmon fillets (6oz each)
- Preheat the oven to 400 degrees.
- Combine the butter and brown sugar in a microwave-safe bowl & microwave for 30 seconds or until the butter and sugar have melted together. Add the mustard, honey, and soy sauce to the bowl and stir to combine.
- In a large ovenproof skillet heat the olive oil over high heat. Season the salmon with freshly ground black pepper & pinch of salt (if using).
- Place salmon fillets flesh side down and cook them for about 3-4 minutes until they are seared and have slightly browned.
- Using a metal spatula flip the salmon over and place the skin side down in the skillet.
- Brush the tops of the seared salmon with half of the honey mustard mixture.
- Place the skillet in the oven and bake another 3-5 minutes or until it is firm and flakes easily (but before the white solids begin to form on the surface).
- Remove the skillet from the oven and brush the tops of the salmon with the remaining honey mustard sauce.
- Oven roasted diced sweet potatoes or wild rice.
- Oven roasted asparagus seasoned with black pepper, parmesan & fresh lemon juice.
- 8oz glass of low-fat milk
Nutrition Facts (per serving & does NOT include sides):
Calories: 332 Protein: 34gm Total Carbohydrates: 7.6gm Fiber: 0gm
Total Fat: 17gm Cholesterol: 102mg Sodium: 400mg
Melanie Kluzek, Registered Dietitian for County Market