If you’re looking for a quick, nutritious and flavorful dinner tonight, you’ve come to the right place. Requiring only a handful of ingredients and taking less than 20 minutes to prepare, this lemon Dijon salmon is the perfect alternative to quick-fix frozen dinners.
Salmon, a rich source of omega-3 fats, which have been shown to reduce risk of heart disease, is quickly becoming one of America’s favorite fish. Although higher in fat than most other fish, salmon provides heart-healthy fat that been shown to lower “bad” cholesterol while raising “good” cholesterol. As a bonus, salmon fillets are a cinch to prepare. Grilling, baking, broiling and sautéing are all simple methods to serve up this delicious red meat alternative.
The Dijon mustard gives this classic fish bake an unexpected flavor boost. Just a couple of tablespoons of the potent condiment lend tangy warmth to the fish, eliminating the need for additional seasonings, like salt. To avoid overpowering the natural flavor of the fish, be sure to spread the sauce thin.
Fresh dill tops the salmon and provides the dish with a clean, pungent flavor that is reminiscent of caraway. The dill plant, with its light, feathery leaves and golden flowers, is native to southwest Asia and India. This relative of parsley is said to be named after a Scandinavian word meaning “to lull,” referring to dill’s soothing and calming properties as a medicinal herb.
As a variation to the recipe, try pairing the salmon with a side salad of thinly sliced cucumber, a natural complement to dill.
Lemon Dijon Salmon - Makes 4 servings.
2 Tbsp. Dijon mustard
1 Tbsp. plus 1 tsp. olive oil, divided
1 Tbsp. fresh lemon juice
1/4 tsp. salt
1/2 tsp. pepper
4 (4 oz.) salmon fillets
1 Tbsp. chopped fresh dill
Lemon slices as garnish
Preheat oven to 425 degrees.
Whisk mustard, 1 tablespoon olive oil, lemon juice, salt and pepper together in a small bowl. Set aside.
Place salmon fillets on baking sheet lined with aluminum foil, brushed lightly with 1 teaspoon olive oil. Spread mustard mixture evenly over topside of each salmon fillet.
Bake for 8 to 10 minutes or until fish flakes with a fork. Sprinkle evenly with dill and garnish with lemon slices.
Per serving: 260 calories, 17 g total fat (3 g saturated fat), 1 g carbohydrate, 23 g protein, 0 g dietary fiber, 390 mg sodium.
The American Institute for Cancer Research (AICR) is the cancer charity that fosters research on the relationship of nutrition, physical activity and weight management to cancer risk, interprets the scientific literature and educates the public about the results. It has contributed more than $96 million for innovative research conducted at universities, hospitals and research centers across the country. AICR has published two landmark reports that interpret the accumulated research in the field, and is committed to a process of continuous review. AICR also provides a wide range of educational programs to help millions of Americans learn to make dietary changes for lower cancer risk. Its award-winning New American Plate program is presented in brochures, seminars and on its website, www.aicr.org. AICR is part of the global network of charities that are dedicated to the prevention of cancer. The WCRF global network is led and unified by WCRF International, a membership association which operates as the umbrella organization for the network .The other charities in the WCRF network are World Cancer Research Fund in the UK (www.wcrf-uk.org); Wereld Kanker Onderzoek Fonds in the Netherlands (www.wcrf-nl.org); World Cancer Research Fund Hong Kong (www.wcrf-hk.org); and Fonds Mondial de Recherche contre le Cancer in France (www.fmrc.fr).
Article Source: Aicr.org
Article Posted: February 25, 2008