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!
Prep Time: 10 minutes
Cook Time: 20 minutes
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:
- Whisk sour cream, dill, scallions, lemon juice, and Dijon mustard together in large bowl until well blended.
- Preheat oven to 400º F; while waiting, spray baking sheet with nonstick fat-0free cooking spray.
- Place salmon, skin side down on baking sheet.
- Sprinkle with garlic powder and pepper, then spread with sauce made in Step 1.
- Bake salmon until opaque in center, or about 20 minutes. For best results, do not over bake.
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.
