Eating healthy to keep your weight down means less wear and tear on your joints. Of all the different types of fish, salmon has received the most praise for being a nutritional marvel. It is an excellent source of high-quality protein, vitamins and minerals (including potassium, selenium and vitamin B12) but it is their content of omega-3 fatty acids that receives the most attention.
1 salmon fillet (approximately 2 pounds)
2 tablespoons low-sodium soy sauce
Coarse black pepper
Preheat oven to 450 degrees. Rinse salmon fillet and place skin-side down on a flat baking pan. Pour soy sauce over salmon and sprinkle with pepper. Roast salmon using the 10-minute rule–approximately 10 minutes per inch of thickness at the thickest point. If you want to brown the top, brush lightly with olive oil and sear the salmon before roasting, or run briefly under broiler.
Serve salmon hot or cold with dill sauce made by combining 1/2 cup low-fat sour cream, 1/2 cup finely chopped cucumber that has been lightly salted and drained, and 1 teaspoon chopped fresh dill (or more to taste).
Makes a Healthy Treat for 6
Each serving contains approximately 288 calories, 5 g carbohydrates, 31 g protein, 17 g fat, 292 mg sodium, and 0 g fiber.
Try different sauces and toppings your children like and that you approve as healthy options. It’s more fun when it’s their choice and they’ll learn about making healthy choices for life. Try it!