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Prep Time : 10min
Cook Time : 20min
Course : Brunch, Entree, Lunch
Special : Cooking for Two, Easy, Egg-Free, Few Ingredients, High Protein, Lactose-Free, Low Calorie, Low Carb, Low Fat, Low Sodium, Quick, Vegetarian
Type of Prep : Bake
Cuisine : Southern
Occasion : Boxing Day, Christmas, Fall, Family Dinner, New Year's, Spring, Summer, Winter
 
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Tasty Baked Salmon Dijon

From Tracee Cornforth,
Your Guide to Women's Health.
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Try this low-fat, low-calorie, heart-healthy baked salmon tonight on your family. A delightful fish entrée with such mouth-watering flavor your family probably won’t even know that it’s good for them!

INGREDIENTS:

  • 1 cup fat-free sour cream
  • 2 tsp dried dill
  • 3 Tbsp scallions, finely chopped
  • 2 Tbsp Dijon mustard
  • 2 Tbsp lemon juice
  • 1 ½ lb salmon filet with skin, cut in center
  • ½ tsp garlic powder
  • ½ tsp black pepper
  • fat-free cooking spray, as needed

PREPARATION:

  1. Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
  2. Preheat oven to 400º F; while waiting, spray baking sheet with nonstick fat-0free cooking spray.
  3. Place salmon, skin side down on baking sheet.
  4. Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
  5. Bake salmon until opaque in center, or about 20 minutes. For best results, do not over bake.

Tip: Steamed broccoli is always a perfect compliment to salmon!

Yield: 4 servings
Serving size: 1 piece salmon (4 oz.)
Calories: 19 per serving
Total fat: 7 g
Saturated fat: 2 g
Cholesterol: 76 mg
Sodium: 229 mg
Total fiber: less than 1 g
Protein: 27g
Carbohydrates: 5 g
Potassium: 703 g

Source:

Adapted from Keep the Beat, Heart Healthy Recipes, a publication of the National Heart, Lung, and Blood Institute.

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Updated: October 31, 2007
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