Why is Salmon So Good For You?

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

grilled salmon.jpg

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)

Directions:

  1. Preheat the oven to 400 degrees.
  2. 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.
  3. 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).
  4. Place salmon fillets flesh side down and cook them for about 3-4 minutes until they are seared and have slightly browned.
  5. Using a metal spatula flip the salmon over and place the skin side down in the skillet.
  6. Brush the tops of the seared salmon with half of the honey mustard mixture.
  7. 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).
  8. Remove the skillet from the oven and brush the tops of the salmon with the remaining honey mustard sauce.

Serve With:

  • 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



Category: Recipes

Add Pingback

Please add a comment

You must be logged in to leave a reply. Login »

Archive

Category List


Tag List

100% juice (1)
2017 (1)
3 Ingredient Dessert (1)
4 Ingredient Meal (1)
Acorn Squash (2)
Alcoholic Beverages (1)
Antioxidants (1)
App (1)
Appetizer (23)
Appetizers (1)
Apple Cider Vinegar (1)
Apple Recipe (1)
Apple cider (1)
Apples (9)
Apples & Ice-Cream (1)
Apps (1)
Artichokes (1)
Arugula (3)
Asian (1)
Asian Pear (1)
Asparagus (6)
Avocado (25)
BBQ (1)
BLT Dip (1)
BLT Ideas (1)
BLT Sandwiches (1)
BOGO (1)
Back to School (1)
Baked Macaroni & Cheese (1)
Baked Pasta (1)
Banana (7)
Banana Bread Pancakes (1)
Beans (6)
Beef (3)
Berries (5)
Beverages (7)
Blend (1)
Blueberries (12)
Blueberry (1)
Breakfast (23)
Breakfast BLT (1)
Breakfast for Dinner (2)
Brunch Recipe (1)
Brussels Sprouts (3)
Burger (1)
Burrito Bowl (1)
Busy Family Meal Ideas (1)
Butternut Squash (1)
Calcium (1)
Campfire Dessert (1)
Camping Meal Ideas (1)
Canned Foods (2)
Canning (1)
Cara Cara Orange (1)
Carrots (1)
Casseroles (1)
Catfish Dinner (1)
Celiac (1)
Chalk Wall (1)
Cheese (11)
Cheeseburger Stuffed Shells (1)
Cheeseburgers (1)
Cheesecake (1)
Cherries (7)
Chia Seed (2)
Chicken (7)
Chicken Panzanella (1)
Chicken Parmesan (1)
Chicken Recipe (23)
Chicken Skillet Recipe (1)
Chicken Slider Recipe (1)
Chicken Tenders Recipe (1)
Chickpeas (1)
Chipotle (2)
Clean Eating (1)
Clean Eating for Families (1)
Coconut (1)
Coconut Milk (6)
Cod (2)
Coffee (1)
Comfort Foods (3)
Cooking Tips (1)
County Market (114)
County Market Deli (1)
CountyMarket (2)
Coupon (2)
Coupon, store brands, saving money (9)
Coupons (160)
Couscous (1)
Crab (2)
Cranberries (1)
Customer Service (1)
Dairy (3)
Deli Dinners (1)
Dessert (16)
Diabetic-Friendly (4)
Dinner Conversation (1)
Dinner for Picky Eaters (1)
Dinner in 30 Minutes (1)
Dip (2)
Dried Fruit (2)
Drinks (1)
Dutch Oven Cake (1)
Easter (3)
Easter Brunch (1)
Easter Holiday Brunch Dish (1)
Easy (5)
Easy Bacon & Chicken Bake (1)
Easy Chicken Recipes (1)
Easy Chicken Skillet Idea (1)
Easy Couponing (1)
Easy Dinner Ideas (16)
Easy Family Meal Ideas (2)
Easy Meal Ideas (1)
Easy Meal Solutions (3)
Easy Meals (8)
Easy Pasta Dishes (1)
Eggs (10)
English Muffin (1)
Exercise (1)
Fall Grilling (1)
Fall Recipe (17)
Family Dinner Ideas (24)
Family Dinner Memories (1)
Family Dinner Planning (1)
Family Dinners (3)
Family Friendly Meal Ideas (3)
Family Meals (3)
Feta (6)
Fish (7)
Fish and Seafood (1)
Flaxseed (1)
Fondue Party (1)
Food Safety Tips (3)
Football (1)
Freezing (1)
Fried Chicken (1)
Frozen Food (2)
Fruit (7)
Fruit & Veggie Pancakes (1)
Fruit Salad Recipe (2)
Fruits (5)
Fun Family Dinner Ideas (1)
Game Day Dish (3)
Garbanzo Beans (1)
Garlic (8)
General Health Information (1)
Ginger (2)
Gluten Free (1)
Gluten-Free (1)
Grapefruit (1)
Greek Yogurt (18)
Green beans (1)
Grilled (5)
Grilled Steak (1)
Grocery Savings (1)
Guacamole (4)
Halloween (13)
Ham (2)
Hash Brown Casserole (1)
Health Tips (14)
Healthy Dinners (1)
Healthy Eating (2)
Healthy Family Dinner Ideas (1)
Healthy Family Dinners (1)
Healthy Tips (2)
Heart Disease (1)
Heart-Healthy (6)
Holiday Recipe (14)
Holiday Side (2)
Holiday Tips (2)
Holiday shopping, holiday coupons (1)
Homemade Spaghetti Sauce (1)
Honey (4)
Ibotta (1)
Ibotta Rebate, savings, coupon (1)
Italian (1)
Jambalaya (1)
Jar Salad (1)
July (1)
Kabobs (1)
Kale (6)
Kid Friendly (3)
Kid Friendly Meals (10)
Kid-friendly (4)
Kid-friendly Meals (1)
Kitchen Inspiration (1)
Leftovers (6)
Lemon (10)
Lent Recipe (4)
Lentils (1)
Lime (13)
Live Well (4)
Low-carb (1)
Lunch (1)
Main Dish (1)
Mango (11)
Match Up (2)
Meal Ideas (1)
Meal Prep (1)
Meatballs (1)
Meatless (5)
Meatloaf (1)
Mediterranean (2)
Mexican (5)
Mexican Lasagna (1)
Milk (3)
Mimosa (1)
Mini Monkey Bread (1)
Motivation (1)
Mountain Dew Cake (1)
Muffin (1)
Muffin Tin Dinner Ideas (1)
Mushroom (1)
Mustard (1)
National Fried Chicken Day (1)
New Year (1)
No Bake Cookies (1)
Noodles (1)
Nutrition Information (1)
Nuts (4)
Oatmeal (6)
Olives (5)
One pot meals (1)
Onions (2)
Orange (1)
Orange juice (3)
Oranges (6)
Oven Baked Tacos (1)
Overnight Oats (1)
Party Dish (2)
Pasta (4)
Pasta Salad (2)
Peanut Butter (3)
Pears (6)
Peas (2)
Penny Pincher (6)
Penny Pincher, You tube, Coupon, Digital Offers, Save Money, (2)
Penny Pincher, coupon, store coupon (2)
Pepper (12)
Pesto (6)
Phone (2)
Picky Eater Dinner Ideas (4)
Picky Eater Resources (1)
Picky Eater Solutions (1)
Picky Eaters (16)
Picnic (1)
Picnics (1)
Pineapple (4)
PizzAmore (1)
Pizza (4)
Pizza Fondue (1)
Pomegranate (4)
Pork (1)
Pork Chop Marinade (1)
Pork Tenderloin (1)
Portabella Mushroom (1)
Potatoes (6)
Print at home (1)
Pulses (1)
Pumpkin (9)
Quiche (1)
Quick Meals (4)
Quinoa (15)
Rebates (2)
Recipe (5)
Recipe Ideas (1)
Recipes (3)
Risotto (1)
Roasted Chicken Recipe (1)
Roasted Potatoes (1)
Rotisserie Chicken Meal Ideas (1)
Salad (7)
Salad Dressing (1)
Salad Recipe (24)
Salmon (10)
Salsa (7)
Salt-Free (1)
Sandwich Recipe (3)
Save coupons, save time, penny pincher, county market (1)
Savings (2)
Scallops (1)
Scrambled Egg Muffins (1)
Seafood (5)
Services (1)
Sheet Pan Pancakes (1)
Shop (1)
Shopping Tips (1)
Shrimp (10)
Side dish (6)
Simple Fried Apples (1)
Simple Stuffed Shells (1)
Skillet Sauce (1)
Smoothies (16)
Snack (3)
Soup (10)
Soy Sauce (3)
Spaghetti (1)
Spaghetti & Meatballs (1)
Spaghetti Squash (3)
Spinach (11)
Spring (4)
Squash (6)
St. Patrick's Day (1)
Steak & Potatoes Foil Pack (1)
Stew (3)
Strawberries (5)
Stuffed Shells (1)
Summer Corn (1)
Summer Dinner Ideas (1)
Summer Kitchen Project (1)
Summer Recipe (6)
Super Bowl Dish (1)
Supper Club (1)
Sweet Potato (6)
Taco (1)
Taco Salad Grocery List (1)
Taco Salad Recipe (1)
Taco Salad Shake Up (1)
Tacos (2)
Take-and-Bake Pizza (1)
Tapas (1)
Tapas for Kids (1)
Thanksgiving (3)
The Dinner Daily (1)
Tips (1)
Tomato (2)
Tuna (2)
Turkey (16)
Turnips (1)
Valentine (1)
Vegan (1)
Vegetables (2)
Vegetarian Recipe (9)
Veggie side (6)
Veggies (12)
WICS (1)
Watermelon (2)
Weight loss tips (6)
Whole Grain Recipe (2)
Whole Grains (3)
Whole Wheat Pasta (2)
Whole30 (2)
Whole30 for Families (1)
Wild Rice (1)
Wine (1)
Wraps (1)
Zoodles (1)
Zucchini Noodles (1)
almonds (3)
bacon (1)
basil (2)
beets (1)
black beans (4)
blue cheese (1)
broccoli (1)
brown rice (4)
bruschetta (1)
budget travel, coupon travel, save vacation, camping coupons (1)
cabbage (1)
cauliflower (2)
celery (4)
chili (4)
chocolate (3)
cilantro (5)
corn (8)
county market, (1)
coupon habit, coupons, saving money, groceries (5)
coupon, grocery coupon, Kellogg's coupon (2)
coupon, phone app, phone coupons, digital coupons (10)
coupon, tips, save money, coupon redemption (10)
cream cheese (1)
cucumber (1)
dates (1)
dill (1)
family of 4 grocery, (1)
granola (1)
grocery coupons, digital coupon, save money (1)
gut health (2)
hummus (2)
jalapeno (1)
kiwi (1)
mint (2)
modern coupons, digital coupons, coupon app, biota (1)
mozzarella (1)
mushrooms (8)
myCountyMarket app (1)
nectarines (1)
oats (2)
olive oil (2)
onion (25)
peaches (5)
pecans (2)
plums (1)
potato (2)
printing (1)
pumpkin seeds (1)
rice (3)
seeds (1)
sesame oil (3)
southwest (1)
summer (1)
sweet corn (1)
thanksgiving shopping coupons (1)
tilapia (2)
tomatoes (18)
walnuts (1)
yogurt (2)
zucchini (2)