Get a dose of heart-healthy omega-3 fats from this easy and delicious salmon dish. All you need is 15 minutes to prep this quick weeknight dinner. Leftovers are delicious over lettuce for lunch the next day.
1 1/4 pound wild salmon, skin removed, cut into 4 pieces
2 tablespoons whole grain mustard
2 tablespoons 100% pure maple syrup
1 clove garlic, minced
Juice of 1/2 a lemon
Wild caught salmon is a sustainable seafood pick, packed with protein and omega-3 fats — 4 ounces raw has 1,660 milligrams of omega-3 fats, which is why it made our list of Top Foods to Battle Bad Cholesterol.
Preheat oven to 400-degrees Fahrenheit. Place salmon pieces on a sheet pan lined with parchment paper. Season with salt and pepper; roast for 10 minutes.
Whole Grain Mustard
You can spot whole grain mustard by the tiny round mustard seeds running through it. Those yellow seeds are packed with iron and selenium; they also contain some omega-3 fats! Despite its low calorie count (only 30 calories per tablespoon), this course mustard adds tangy flavor and texture.
It’s not just for pancakes anymore! Maple syrup is an outrageously delicious way to add some natural sweetness to a dish. Make sure to pick 100% pure syrup; there are some imposters out there made from water and corn syrup.
This sweet and tangy salmon needs some spice from fresh garlic. There’s some research to support that a compound in garlic called allicin has antibacterial properties. Some other research is looking into how garlic may help lower cholesterol — for now the jury is still out, but it’s delicious either way.
Finally, a squeeze of fresh lemon juice balances the sweetness and cuts through some of the strong salmon flavor.
In a small bowl, combine mustard, maple syrup, garlic and lemon juice. After 10 minutes of cooking, brush salmon with mixture and return to the oven for 5 minutes or until salmon is just cooked through.
Nutrition Information (per serving):
Total fat: 9 grams
Saturated fat: 1.5 grams
Carbohydrates: 14 grams
Cholesterol: 50 milligrams
Sodium: 125 milligrams
Protein: 25 grams